Vegetable10 recipes
sweet potato.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
raw sweet potatoshakarkandshakarkandikumaracamotebatatasweetpotato
SERVING
CALORIES
86
PROTEIN
1.6g
CARBS
20.1g
FAT
0.10g
FIBER
3.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories86kcal—
Protein1.6g3%
Carbohydrates20.1g7%
Fiber3.0g11%
Sugar4.2g8%
Total fat0.10g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water77.3g—
MINERALS
Sodium55mg2%
Potassium337mg7%
Calcium30mg2%
Iron0.60mg3%
Magnesium25mg6%
Phosphorus47mg4%
Zinc0.30mg3%
Copper0.15mg17%
Manganese0.26mg11%
Selenium0.60µg1%
VITAMINS
Vitamin A709µg79%
Vitamin C2.4mg3%
Vitamin D0µg0%
Vitamin E0.26mg2%
Vitamin K1.8µg2%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.56mg4%
Pantothenic acid (B5)0.80mg16%
Vitamin B60.21mg12%
Folate (B9)11µg3%
Vitamin B120µg0%
%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 cup200g
1 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 piece130g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Beta-carotene (Vitamin A) for eye health
- ✓High fiber content supports digestive regularity
- ✓Contains antioxidants that may protect against certain cancers
- ✓Lower glycemic index than white potatoes, helping blood sugar management
- ✓Rich in potassium which supports heart health and blood pressure
COOKING TIPS
In the kitchen.
- 1Leave the skin on while cooking to retain maximum fiber and nutrients
- 2Roasting at high temperatures caramelizes the natural sugars for better flavor
- 3Prick the skin with a fork before microwaving or baking whole to release steam
STORAGE
Keep it fresh.
- Store in a cool, dry, dark place with good ventilation
- Do not refrigerate raw sweet potatoes as it changes their taste and texture
- Keep away from onions to prevent premature sprouting
FAQ
Frequently asked questions.
How long do sweet potatoes last?
When stored in a cool, dark place, they typically last 2 to 3 weeks. Avoid damp areas which cause rot.
Can you freeze sweet potatoes?
Raw sweet potatoes do not freeze well. You should cook them (boil, bake, or mash) before freezing for up to 10-12 months.
What is the difference between a sweet potato and a yam?
They are botanically different. Yams are starchier, have a bark-like skin, and are less sweet. Most 'yams' sold in US grocery stores are actually orange-fleshed sweet potatoes.
How do I pick the best sweet potato?
Choose firm potatoes with smooth, taut skin. Avoid those with soft spots, bruises, or sprouts.
What are good substitutes for sweet potato?
Pumpkin, butternut squash, or carrots are the best substitutes in terms of texture and sweetness.
Is the skin of the sweet potato edible?
Yes, the skin is edible and contains a significant portion of the vegetable's fiber and potassium.
Why do sweet potatoes turn brown after cutting?
Oxidation causes the flesh to darken. To prevent this, place cut pieces in cold water until ready to cook.
Are sweet potatoes healthier than white potatoes?
Both are nutritious, but sweet potatoes are higher in Vitamin A and fiber, and generally have a lower glycemic index.
RECIPES
Cook with sweet potato.
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