1 serving (100 grams) contains 86 calories, 1.6 grams of protein, 0.1 grams of fat, and 20.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
204.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 131.0 mg | 5% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 10 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 802.4 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Batatas
Batatas, commonly known as sweet potatoes, are root vegetables originating from Central and South America and are now cultivated widely around the world. They are a versatile ingredient featured in various cuisines, ranging from Latin American to African and Asian dishes. Nutritionally, batatas are low in calories (86 per 100g) and fat (0.1g) but rich in complex carbohydrates (20g) and dietary fiber (3g). They also contain essential vitamins and minerals, such as calcium (30mg), iron (0.6mg), and vitamin C (2.4mg). Sweet potatoes are appreciated for their naturally sweet flavor and compatibility with both savory and sweet recipes, making them a popular choice in healthy eating plans.
Health Benefits
- Rich in dietary fiber (3g per 100g), batatas promote digestive health and regular bowel movements.
- A moderate source of iron (0.6mg per 100g), they support red blood cell production and help prevent anemia.
- Contain calcium (30mg per 100g), which is essential for bone health and muscular function.
- Provide complex carbohydrates (20g per 100g), offering sustained energy release for daily activities.
- Low in fat (0.1g per 100g), making them ideal for heart-conscious diets.
Dietary Considerations
Selection and Storage
Store batatas in a cool, dry, and dark place to prevent sprouting or spoilage. Avoid refrigeration, as it can alter their texture and flavor.
Common Questions About Batatas Nutrition
Is batata high in protein?
Batatas contain 1.6 grams of protein per 100 grams, which is relatively low compared to protein-rich foods like legumes or chicken. They are not considered a significant source of protein but can complement a balanced diet.
Can I eat batata on a keto diet?
Batatas are not suitable for a keto diet due to their high carbohydrate content (20 grams per 100 grams). Keto diets typically limit carbs to fewer than 20-50 grams per day, making batatas a poor fit for this dietary approach.
What are the health benefits of batata?
Batatas are rich in complex carbohydrates, fiber (3 grams per 100 grams), and provide essential vitamins like vitamin C and potassium. They support digestive health and offer antioxidants, but their higher sugar content (4.2 grams) should be considered for those managing blood sugar levels.
How much batata should I eat per serving?
A recommended serving size of batata is about 100-150 grams, which provides approximately 86-130 calories and a balanced amount of fiber and carbs. Portion sizes can vary based on individual caloric needs and dietary goals.
How does batata compare to sweet potato?
Batatas and sweet potatoes are similar in nutritional content, with batatas typically having a slightly lower fiber content and a milder taste. Sweet potatoes are often higher in beta-carotene, making them a better source of vitamin A, while batatas are a versatile option for various savory or sweet dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
