Vegetable
pink skin sweet potato.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
108
PROTEIN
1.3g
CARBS
23.9g
FAT
0.33g
FIBER
3.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories108kcal—
Protein1.3g3%
Carbohydrates23.9g9%
Fiber3.9g14%
Sugar4.0g8%
Total fat0.33g0%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water69.6g—
MINERALS
Sodium29mg1%
Potassium329mg7%
Calcium28.9mg2%
Iron0.51mg3%
Magnesium21.1mg5%
Phosphorus37.6mg3%
Zinc0.14mg1%
Copper0.15mg17%
Manganese0.20mg9%
Selenium0µg0%
VITAMINS
Vitamin A11.1µg1%
Vitamin C22.2mg25%
Vitamin D1.6µg8%
Vitamin E0.01mg0%
Vitamin K3.5µg3%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.69mg4%
Pantothenic acid (B5)0.56mg11%
Vitamin B60.09mg5%
Biotin (B7)5.7µg19%
Folate (B9)14.4µg4%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon11.3g
1 teaspoon3.8g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter750g
1 piece180g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of beta-carotene, a precursor to Vitamin A, which is crucial for vision health and immune function.
- ✓High in dietary fiber, which aids in digestion, promotes gut health, and helps regulate blood sugar levels.
- ✓Rich in antioxidants like anthocyanins (especially in pink/purple varieties), which help protect the body against free radical damage.
- ✓Good source of potassium and manganese, minerals important for blood pressure control, bone health, and metabolism.
COOKING TIPS
In the kitchen.
- 1Roasting whole or cut into chunks at around 400°F (200°C) caramelizes the natural sugars and intensifies their flavor.
- 2For a simple and healthy preparation, pierce the skin several times and bake until tender. The skin is edible and nutritious.
- 3Can be boiled or steamed and mashed to be used in both sweet and savory dishes, such as pies, soups, or as a side dish.
- 4Slice thinly to make baked chips or cut into wedges for oven-baked fries. Soaking cut potatoes in cold water for 30 minutes before cooking can help make them crispier.
STORAGE
Keep it fresh.
- Store in a cool, dark, and well-ventilated place, such as a pantry or cellar, ideally between 55-60°F (13-15°C).
- Do not refrigerate raw sweet potatoes, as the cold temperature can alter their cell structure, resulting in a hard center and an unpleasant taste.
- Use within 2 to 4 weeks for optimal flavor and texture. Handle them gently to avoid bruising.
FAQ
Frequently asked questions.
Is pink skin sweet potato healthy?
Yes, pink skin sweet potatoes are very healthy. They are an excellent source of beta-carotene (Vitamin A), crucial for vision and immune function, and high in dietary fiber, which aids digestion. They also contain antioxidants like anthocyanins, contributing to overall well-being.
How many calories and carbs are in pink skin sweet potato?
Per 100g, pink skin sweet potato contains approximately 108 calories and 23.93g of carbohydrates. It also provides about 1.27g of protein and 0.33g of fat, making it a nutrient-dense, low-fat option.
Is pink skin sweet potato good for weight loss?
Pink skin sweet potatoes can be beneficial for weight loss due to their high fiber content, which promotes satiety and helps regulate blood sugar. They are relatively low in calories for their nutritional value, making them a filling and healthy carbohydrate choice when consumed in moderation.
Is pink skin sweet potato gluten-free and vegan?
Yes, pink skin sweet potatoes are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity. As a plant-based vegetable, they are also inherently vegan.
Can diabetics eat pink skin sweet potato?
Diabetics can eat pink skin sweet potatoes in moderation. While they contain carbohydrates, their high fiber content helps slow sugar absorption, leading to a more gradual rise in blood glucose compared to refined carbs. Portion control is key, and pairing them with protein or healthy fats can further manage blood sugar.
How do you cook pink skin sweet potato?
Pink skin sweet potatoes can be cooked in various ways: baking, roasting, boiling, steaming, or mashing. Roasting them with a little olive oil and herbs enhances their natural sweetness and creates a slightly crispy exterior. They are also great in stews, curries, or as a healthy side dish.
Do I need to peel pink skin sweet potatoes before cooking?
No, you don't necessarily need to peel pink skin sweet potatoes. The skin is edible and contains additional fiber and nutrients. Just ensure they are thoroughly washed and scrubbed before cooking. If you prefer a smoother texture, peeling is an option.
How do you store pink skin sweet potatoes?
Store pink skin sweet potatoes in a cool, dark, and well-ventilated place, like a pantry or cellar, away from direct sunlight. Do not refrigerate them, as cold temperatures can alter their flavor and texture. Stored properly, they can last for several weeks.
What's the difference between pink skin sweet potatoes and orange ones?
While both are nutritious, pink skin sweet potatoes often have a slightly drier, starchier texture and a milder, less sweet flavor compared to the moister, sweeter orange varieties. Pink varieties may also contain higher levels of anthocyanins, the antioxidants responsible for their skin color.
Can pink skin sweet potatoes be eaten raw?
While technically edible raw, sweet potatoes are generally not consumed in this form. Cooking them improves their digestibility, enhances their flavor, and makes their nutrients more bioavailable. Raw sweet potatoes can be quite starchy and firm.
