Sweet Potato
More than 6,000 varieties of sweet potatoes exist worldwide.
Background
- Sweet potato is a member of the Convolvulaceae botanical family.
- Sweet potatoes come in a range of colors including orange, red, white and purple.
- Much confusion exists between sweet potatoes and yams. Yams are a completely distinctive plant belonging to a different botanical family. Sweet potatoes are commonly labeled as yams in grocery stores, but yams are a starchy root vegetable with an entirely different nutrient profile. Their appearance is generally rough and scaly on the outside and they can grow to over four feet long.
Nutrition
- A one cup serving of sweet potatoes is an excellent source of vitamins A, C, B3, B5, B6, copper, manganese, and fiber.
- Vitamin A encourages healthy vision, skin, reproduction, and immune function.
- Vitamin C increases absorption of iron, plays a part in wound healing and helps to repair and maintain bones, teeth, and cartilage.
- Vitamin B3, also known as niacin, promotes cholesterol production, digestion and nervous system function.
- Vitamin B5, also known as pantothenic acid, converts food into energy and aids in fat metabolism, hormone production and red blood cell formation.
- Vitamin B6, also known as pyridoxine, is required for protein metabolism, brain development during pregnancy and infancy, and plays a role in immune function.
- Copper is an antioxidant that supports bone formation, energy production and nervous system function.
- Manganese aids in cartilage and bone formation and wound healing.
- Fiber supports a healthy digestive system by preventing constipation.
How to Purchase, Prepare, and Store
- Sweet potatoes are available year round at grocery stores.
- Select firm sweet potatoes with smooth skin. Avoid those with soft spots, cracks or blemishes.
- Wash sweet potatoes prior to preparing, then slice, dice, or cut into wedges or matchsticks.
- Prepare sweet potatoes by boiling, baking, steaming, microwaving, or grilling. If baking or microwaving, poke holes into the sweet potato with a fork to allow steam to escape.
- Store sweet potatoes in a cool, dry area.
Nutrition Facts
1 cup cooked (200 g)
- Calories: 180
- Protein: 4.02 g
- Fat: 0.3 g
- Carbohydrate: 41.4 g
- Fiber: 6.6 g
- Calcium: 76 mg
- Iron: 1.38 mg
- Magnesium: 54 mg
- Phosphorus: 108 mg
- Folate: 12 µg
- Vitamin A: 1920 µg
Via fdc.nal.usda.gov