Author: Rhian Williams. 1 Oz sweet potato chips contain 151 calories, where 83 calories you derive are from fat. 2,000 calories a day is used for general nutrition advice. 18.26g. If you were on a 2000 calorie diet, eating a sweet potato would account for only around 5% of total calories. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 162 calories. With 162 calories (162 kcal), 1 serving has around the same degree of calories as 1.34 medium potatoes (peeled, diced), 184.09 g of sweet potato (raw), and 162.0 g of mashed potato. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. Of course, creating an all-purple dish is even more dramatic. 0.05g. 2.36g. any of the products or services that are advertised on the web site. Nutrition information for Sweet Potato. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. dancing. Since 2014, she has contributed to over 15 digital publications. Log food: Baked Sweet Potato Flesh & skin. It is free from cholesterol, fat, sodium, and saturated fat. Sweet potato is native to the tropical regions of America. Okinawan Sweet Potato - Hawaiian Purple Sweet Potato. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Their natural sweetness also means they can be used in pies and a range of other baked desserts. In addition, cooking methods like boiling, microwave and steaming did not reduce the anthocyanin content. There are 103 calories in 1 medium Sweet Potato (Without Salt, Baked In Skin, Cooked). Copyright Policy With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Calories in 1 Mediom (100g) 86 calories / 0 from fat Carbohydrates. 1 medium sweet potato, 100 g chickpeas, 1/2 small onion, 1 tbsp vegan vinegar, 1 tbsp olive oil, 3/4 cup kale, 30 g vegan cheese, 75 g rocket. She also provides informational articles for clinics and private practices on health topics that include sports, nutrition, physical therapy and home remedies. The sweetness does come at a carbohydrate cost, with the price being about 37 grams of carbohydrates for an average sweet potato, and 61 for an Okinawan purple specifically. Of all the vitamins, vitamin A is the one most closely associated with vision health. 98 %61 gCarbs. Calorie breakdown: 1% fat, 90% carbs, 9% protein. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. Because of this stabilization, they may play an important part in fighting diabetes and obesity. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. advertisements are served by third party advertising companies. Sweet Potato (Without Salt, Baked In Skin, Cooked). Toggle navigation ... 1 large potato (180g) Nutrition Facts. 251 Cal. Overall Score Modest Protein. Nutritionally, the purple potato is comparable to other varieties of white-fleshed potato, and is an excellent source of vitamin C and a good source of fiber and iron. There are 82 calories in 100 grams of Chinese Purple Sweet Potato. Preheat the oven to 425°F. Start your food diary today! bicycling. used as a substitute for professional medical advice, This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Carbs. 102 calories. Sweet potatoes (Ipomoea batatas) truly match the description \"delicious and nutritious.\" These tasty veggies are packed with vitamins and nutrients and are sweet to eat. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Go purple as a variation of the Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. 103 calories, which has the highest vitamin A. 1 serving of 3.9 ounces (about 1 potato) = 130 calories; 1 tablespoon of olive oil = 120 calories; By using oil, you may be doubling your calories. Ellen Douglas has written for fitness-oriented sites such as Livestrong,, AZCentral Healthy Living and eHow. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. All make a sweeter, moister alternative to plain white potatoes. Fat. Calories in 1 Mediom (100g) 86 calories / 0 from fat Carbohydrates. Craving something sweet but healthy in the morning? 112 calories; 0g total fat; 0g saturated fat ; 26g total carbohydrates; 4g dietary fiber; 5g sugar; 2g protein ; 438 mg potassium … FLESH – Deep purple. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. Sweet Potato Chips Calories. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Low Density (0.9 cal/g) ... Purple sweet potato. Sweet potatoes, as a group, prefer hot, humid climates. , 1.6 g Fat. Three purple potatoes have 200 calories, 43 grams of carbs, 3 grams of fiber and 6 grams of protein. 2 %1 gProtein. Baked Sweet Potato. Calories, fat, protein, and carbohydrate values for for 100 G Sweet Potato and other related foods. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. SKIN – Deep purple. Sweet potato, cooked, baked in skin, without salt [Sweetpotato] Serving size: 100 grams 1 ounce (28g) 1 cup (200g) 1 large (180g) 1 medium (2" dia, 5" long, raw) (114g) 1 small (60g) Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Use a fork to poke holes in the sweet potatoes, cut sweet potatoes in half lengthwise, and transfer to a baking sheet. It’s pure fat. Some of the sweet potato benefits come from its low-fat nutritional content without excessive calories that could tip the scales on your weight-loss goals. If you go for a large, you’ll get 162 calories. Calories in potato & nutrition facts Like what we have mentioned above, sweet potato has low calories, because based from USDA Nation Nutrient data base, in every 100 gr baked sweet potato … The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are : Calories: 86; Water: 77%; Protein: 1.6 grams; Carbs: 20.1 grams; Sugar: 4.2 grams; Fiber: 3 grams; Fat: 0.1 grams… However with that being said, for its size, it is still relatively low in calories. Calorie breakdown: 0% fat, 88% carbs, 11% protein. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. may earn compensation through affiliate links in this story. 0 g. Calories. For starters, they boast different antioxidants. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. Track calories, carbs, fat, and 16 other key nutrients. Nutrition. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Daily Goals. 20 g Proteins. There are 174 calories in 1 medium Potato. Serving Size: 1 medium-size sweet potato. Calories in potato & nutrition facts Like what we have mentioned above, sweet potato has low calories, because based from USDA Nation Nutrient data base, in every 100 gr baked sweet potato (in skin) contained 90 calories or equal to 376 kJ. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Sweet Potato vs. Place coconut milk in the refrigerator to chill. 102 calories (102 kcal) are in 1 medium - it has the same quantity of calories as 7.72 oz garlic & rosemary potatoes, 88.79 g of yam (cooked), and 5.15 oz white potatoes. 174. Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. 0 g Saturated Fat. Note–all blue and purple Peruvian varieties have higher starch content and a floury texture Flavor: earthy, nutty, low sugar content Preferred Uses: roasting, grilling, salads, baking Step 4 Place sweet potato in a bowl and top with boiled peanuts, peanut butter, and coconut cream. Sweet Potato Soup Calories In addition, retinol is crucial for fetal development. sweet potato calories 100g The associated percentage of RDA is 17 %. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Sweet Potato Health Benefit #1: They Support Digestive Health. Overall Score Modest 1/2 cup cottage cheese, 1 cup pineapple chunks. 2020 Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse 1 medium sweet potato contains 115 calories. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Kirsten has a Master of Science in Nutrition and Bachelor of Science in Dietetics. Calories: 160. Potato: The Nutritional Facts According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. If you go for a large, you’ll get 162 calories. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. The total fat content of (1 Medium Potato Serving) 1 medium potato is 0.26 g. Within the fat content, a 1 medium potato contains 0.05 g of saturated fat, 0 g of trans fat, 0.07 g of polyunsaturated fat and 0 g of monounsaturated fat. 0 g Saturated Fat. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Sweet potato is low calories food, to get more information data about how many calories in sweet potato, you can read it below. Risky Content. Percentages are based on a diet of 2000 calories … Rub halved sweet potatoes with 1 tsp (2 tsp) vegetable oil and sprinkle with salt and pepper. Risky Content. Calories, fat, protein, and carbohydrate values for for 1 Medium Baked Potatoes and other related foods. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. Privacy Policy The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. 0 g. Calories. Soluble fiber helps stabilize blood sugar and cholesterol levels. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Serving Size: 1 medium potato; Calories: 112; Fat: 0.02g; Carbohydrates: 26g (4g fiber) Protein: 2g; Vitamin A: 369%* Vitamin C: 5%* Calcium: 4%* Iron: 4%* Potassium: 438mg (13%*) Vitamin B6: 14%; Manganese: 17%; Stokes Purple Sweet Potatoes. . How does this food fit into your daily goals? Ingredients. Some of the sweet potato benefits come from its low-fat nutritional content without excessive calories … Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. The material appearing on LIVESTRONG.COM is for educational use only. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Prefer mashed for your starches? Copyright © Low Density (0.9 cal/g) ... Purple sweet potato. Calories. Even light oil use is likely an increase of 50%. Serving Size : 1 medium (7" length, 6-1/2" circumference), without skin = 171g. These include potato salad, shepherd's pie, stew ⁠— and of course the basic baked potato side dish. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. diagnosis or treatment. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream.