Sweet Potato, Vacuum Pack – Nutritional Information & Ingredients
Sweet potatoes are a versatile and nutrient-packed root vegetable, often cherished for their natural sweetness and vibrant orange color. When prepared and packaged in vacuum-sealed packs, they offer a convenient, shelf-stable option for quick meals without compromising on taste or nutritional value. Whether you’re roasting, mashing, or adding them to stews, these vacuum-packed sweet potatoes retain most of their vitamins and minerals, providing a healthy and delicious addition to any dish.
Here’s a detailed look at the nutritional content and health benefits of vacuum-packed sweet potatoes:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 91 kcal |
| Protein | 1.65 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.041 g |
| Carbohydrates | 21.12 g |
| Fiber | 1.8 g |
| Sugars | 5.0 g |
| Calcium | 22.0 mg |
| Iron | 0.89 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 312.0 mg |
| Sodium | 53.0 mg |
| Zinc | 0.18 mg |
| Copper | 0.139 mcg |
| Manganese | 0.455 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 26.4 mg |
| Thiamine (Vitamin B1) | 0.037 mg |
| Riboflavin (Vitamin B2) | 0.057 mg |
| Niacin (Vitamin B3) | 0.741 mg |
| Vitamin B6 | 0.19 mg |
| Folate | 17.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 399.0 mcg |
| Vitamin E | 1.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sweet potatoes are naturally free from common allergens such as gluten, dairy, nuts, and soy. However, it is always advisable to check packaging for any potential cross-contamination, particularly when processed in facilities that handle other allergens.
Dietary Preferences
- Gluten-Free: Sweet potatoes are naturally gluten-free, making them an excellent option for those following a gluten-free diet.
- Vegan: This food is suitable for vegan diets as it contains no animal products.
- Vegetarian: It is also appropriate for vegetarians, offering a plant-based source of vitamins and minerals.
- Low-Fat: With only 0.2 g of fat per 100 g, sweet potatoes are a great choice for those watching their fat intake.
- Low in Sodium: With only 53 mg of sodium per 100 g, this food can be included in low-sodium diets.
- High in Fiber: Offering 1.8 g of fiber per 100 g, sweet potatoes contribute to daily fiber intake, supporting digestion and overall health.
Health Benefits
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Rich in Vitamins and Minerals: Sweet potatoes are an excellent source of Vitamin A (399 mcg per 100g), which supports vision, skin health, and immune function. They also provide a notable amount of Vitamin C (26.4 mg per 100g), essential for collagen production and immune health.
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High in Potassium: With 312 mg of potassium per 100g, sweet potatoes help to regulate fluid balance, muscle contractions, and nerve function, making them a heart-healthy choice.
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Supports Immune Health: The high Vitamin A and Vitamin C content of sweet potatoes help boost the immune system, protect against oxidative stress, and promote skin health.
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Aids Digestion: Sweet potatoes contain dietary fiber (1.8 g per 100g), which helps support a healthy digestive system by promoting regular bowel movements and preventing constipation.
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Low Glycemic Index: Sweet potatoes have a moderate glycemic index, meaning they provide a slow and steady release of energy, which can be beneficial for managing blood sugar levels.
Usage Suggestions
Sweet potatoes are incredibly versatile and can be enjoyed in numerous dishes. Here are some ideas on how to incorporate vacuum-packed sweet potatoes into your meals:
- Mashed Sweet Potatoes: Perfect for pairing with roasted meats or as a standalone side dish. Add a touch of butter and cinnamon for a sweet and savory combo.
- Sweet Potato Fries: Slice and bake with a drizzle of olive oil and a sprinkle of paprika for a crispy snack or side dish.
- Stews & Soups: Cut into cubes and add to vegetable stews or soups for added sweetness and nutritional value.
- Salads: Cube roasted sweet potatoes and toss them into salads for a hearty and healthy addition.
- Smoothies: Blend sweet potato with banana, spinach, and a dash of cinnamon for a filling, nutrient-dense smoothie.
Conclusion
Vacuum-packed sweet potatoes offer a nutrient-dense and convenient way to enjoy this beloved root vegetable. With their rich content of vitamins, minerals, fiber, and antioxidants, they support a wide range of health benefits, including immune support, digestive health, and heart health. Whether you are following a specific dietary preference or simply seeking a delicious and easy-to-prepare food, sweet potatoes are a versatile choice that can complement any meal.
