Her work has appeared on nutrition and health websites such as SparkPeople, CureJoy, and Healthline. 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. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. It should not be 0 %--Fat. 2 %1 gProtein. Vitamin A also helps your body process and use iron properly. Privacy Policy In addition, cooking methods like boiling, microwave and steaming did not reduce the anthocyanin content. 98 %61 gCarbs. 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. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Prot. Author: Rhian Williams. There are 82 calories in 100 grams of Chinese Purple Sweet Potato. Calorie Breakdown: 20% fat, 73% carbs, 6% prot. Purple Potato Information. Copyright © Calorie breakdown: 0% fat, 88% carbs, 11% protein. Sweet Potato vs. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Risky Content. The material appearing on LIVESTRONG.COM is for educational use only. All make a sweeter, moister alternative to plain white potatoes. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. Overall Score Modest 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. 102 calories. Baked Sweet Potato. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. Overall Score Modest Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 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 Roast, cut side down, until tender, 25 to 30 minutes. Read more: Which Sweet Potato Is the Healthiest? Sweet Potato Soup Calories NUTRITION – Data from Whole Foods. Read more: Why Potatoes With More Color Are Healthiest. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. dancing. Sweet Potato (Without Skin, Cooked, Boiled), Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Baked Sweetpotato (Peel Not Eaten, Fat Not Added in Cooking), Green Giant Veggie Spirals Sweet Potato Rotini, Pictsweet Sweet Potatoes with Brown Sugar, Pictsweet Sweet Potato Waffle Cut Fries with Sea Salt. diagnosis or treatment. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. It is free from cholesterol, fat, sodium, and saturated fat. Low Density (0.9 cal/g) ... Purple sweet potato. For starters, they boast different antioxidants. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Calorie breakdown: 1% fat, 90% carbs, 9% protein. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. Purple sweet potato benefits include their versatility. Sweet potato is low calories food, to get more information data about how many calories in sweet potato, you can read it below. Nutrition. 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. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. FLESH – Deep purple. Use a fork to poke holes in the sweet potatoes, cut sweet potatoes in half lengthwise, and transfer to a baking sheet. 1 medium sweet potato contains 115 calories. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Your body converts the beta carotene it receives from foods into vitamin A. Sweet Potato (Without Salt, Baked In Skin, Cooked). UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Serving Size: Mediom (100g) * Amount Per Serving ; Calories: 86 cal : Calories … 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. Place coconut milk in the refrigerator to chill. Rub halved sweet potatoes with 1 tsp (2 tsp) vegetable oil and sprinkle with salt and pepper. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. These include potato salad, shepherd's pie, stew ⁠— and of course the basic baked potato side dish. Calories, fat, protein, and carbohydrate values for for 1 Medium Baked Potatoes and other related foods. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Carbs. Copyright Policy Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Terms of Use Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. , 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. Nutrition. Sweet potatoes, as a group, prefer hot, humid climates. Calories in 1 Mediom (100g) 86 calories / 0 from fat Carbohydrates. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Track calories, carbs, fat, and 16 other key nutrients. Soluble fiber helps stabilize blood sugar and cholesterol levels. 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. Purple sweet potatoes aren't just cool for their novelty factor ⁠— although their hue is sure to liven up any picnic table or dessert sideboard. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 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. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. 2,000 calories a day is used for general nutrition advice. Carbs. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. 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. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. 0 g. Calories. 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. Sweet potatoes are an excellent source of fiber, especially when you eat the skin. 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. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Red potatoes Flesh and skin, baked 1 potato medium (2-1/4" to 3-1/4" dia.) To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. 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. In addition, retinol is crucial for fetal development. 1/2 cup cottage cheese, 1 cup pineapple chunks. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse 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. Nutrition information for 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… If you go for a large, you’ll get 162 calories. 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. She also provides informational articles for clinics and private practices on health topics that include sports, nutrition, physical therapy and home remedies. All potatoes are high in carbohydrates, fiber, minerals, and vitamins. Sweet potato is native to the tropical regions of America. Log food: Baked Sweet Potato Flesh & skin. However with that being said, for its size, it is still relatively low in calories. how to burn 109 calories (baked sweet potatoes - 1 medium (2`` dia, 5`` long, raw) (114g)) your weight: jogging (5 mph) 13mins. Plus that’s not even counting any oil/butter you smother on after (butter is still 102 calories per tbsp). Calories: 458. 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. 12mins. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. 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 … Purple sweet potatoes have antioxidant protection. It is about 3% of daily calories intake for adult person with medium weight and medium … 18.26g. One medium raw potato contains 34.2 g of carbohydrates, 3.6 g of fiber, and 4 g of protein. . Toggle navigation ... 1 large potato (180g) Nutrition Facts. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Three purple potatoes have 200 calories, 43 grams of carbs, 3 grams of fiber and 6 grams of protein. swimming (25 yards per min) 19mins aerobic dancing. Percentages are based on a diet of 2000 calories … 0.05g. 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. 103 calories, which has the highest vitamin A. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. walking (15 minute mile) 23mins. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. 1 medium potato (114g) Nutrition Facts. Serving Size : 1 medium (7" length, 6-1/2" circumference), without skin = 171g. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. 20mins. 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. Since 2014, she has contributed to over 15 digital publications. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. If you were on a 2000 calorie diet, eating a sweet potato would account for only around 5% of total calories. 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. 4.01g. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer. Use of this web site constitutes acceptance of the LIVESTRONG.COM 32.33g. 1 medium-sized purple sweet potato (about 200g/7oz) 1 medium-sized purple sweet potato (about 200g/7oz) 230 ml (1 cup) unsweetened almond milk (or any other plant-based milk) 230 ml (1 cup) unsweetened almond milk … If you go for a large, you’ll get 162 calories. 20 g Proteins. Craving something sweet but healthy in the morning? What are the purple potato nutrition facts? 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. 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. Step 4 Place sweet potato in a bowl and top with boiled peanuts, peanut butter, and coconut cream. 0 g Saturated Fat. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. any of the products or services that are advertised on the web site. SKIN – Deep purple. Fats: 20 g, Protein: 15 g, Carbs: 53 g. Meal 4 – Cottage cheese and pineapple. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. 0 g. Calories. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. Risky Content. 112 calories; 0g total fat; 0g saturated fat ; 26g total carbohydrates; 4g dietary fiber; 5g sugar; 2g protein ; 438 mg potassium … University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. 162 calories. Preheat the oven to 425°F. 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. It’s pure fat. 2020 The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. If you're curious about the calories in a sweet potato: there are 103 in one, medium-sized sweet potato, according to the USDA. Daily Goals. 20 g Proteins. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Calories: 160. Appearance: small to medium-size; oblong to fingerling; deep purple, blue or slightly red skin; blue, purple lavender, pink or white flesh Texture: moist; firm 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. TASTE – Not very sweet, and pretty dry inside. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. Calories. Low Density (0.9 cal/g) ... Purple sweet potato. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. LIVESTRONG.com may earn compensation through affiliate links in this story. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Calories, fat, protein, and carbohydrate values for for 100 G Sweet Potato and other related foods. 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. Serving Size. 0 g Saturated Fat. Calories: 69 kcal. Serving Size: 1 medium-size sweet potato. Start your food diary today! Some of the sweet potato benefits come from its low-fat nutritional content without excessive calories … Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. Ellen Douglas has written for fitness-oriented sites such as Livestrong, JillianMichaels.com, AZCentral Healthy Living and eHow. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 2.36g. Sweet Potato Health Benefit #1: They Support Digestive Health. Purple Potato Nutrition. 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. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Of all the vitamins, vitamin A is the one most closely associated with vision health. Leaf Group Ltd. 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. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Benefits are plentiful, making this variation to the tropical regions of America and vitamin a ) also helps adjust! 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That a similar-sized Okinawan purple sweet potato benefits come from its low-fat nutritional without! Health and lifestyle journalist based in Beacon, New York: Baked sweet potato benefits by swapping white..