1 serving (130 grams) contains 112 calories, 2.0 grams of protein, 0.1 grams of fat, and 26.0 grams of carbohydrates.
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Nutrition Information
Calories |
203.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 72.7 mg | 3% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 7.3 g | 26% | |
| Sugars | 9.1 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54.5 mg | 4% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 796.4 mg | 16% | |
* 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 Boniato
Boniato, also known as white sweet potato, is a root vegetable native to tropical regions of the Americas and widely used in Caribbean, Latin American, and Asian cuisines. Its appearance resembles a cross between a regular potato and a sweet potato, with a reddish skin and creamy white interior. Boniato is known for its slightly sweet and nutty flavor. Nutritionally, it is low in fat (0.08 grams per 100g) and rich in carbohydrates (20 grams per 100g). It is also a good source of dietary fiber (3.08 grams), Vitamin C (9.23 mg), and provides small amounts of calcium (23.08 mg) and iron (0.54 mg). This makes it a nourishing energy source with a range of vitamins and minerals for overall health.
Health Benefits
- Supports immune health due to its Vitamin C content (9.23 mg per 100g), which acts as an antioxidant.
- Promotes digestive health thanks to its dietary fiber (3.08 g per 100g) which aids in regular bowel movements.
- Provides steady energy from complex carbohydrates (20 g per 100g), helping to sustain prolonged activity.
- Contributes to bone health through its calcium content (23.08 mg per 100g).
- May aid iron levels with a small but notable amount of iron (0.54 mg per 100g), which supports red blood cell production.
Dietary Considerations
Selection and Storage
Store Boniato in a cool, dry place away from direct sunlight for up to two weeks. Avoid refrigeration as this can alter its flavor. Cook by boiling, baking, or steaming until tender.
Common Questions About Boniato Nutrition
Is boniato high in protein?
Boniato is not particularly high in protein, as it contains only about 1.5 grams of protein per 100 grams. It is better known for its carbohydrate content and is typically a source of energy rather than a protein-rich food.
Can I eat boniato on a keto diet?
Boniato is not a good choice for a keto diet due to its high carbohydrate content of 20 grams per 100 grams. Since keto diets typically limit daily carbohydrate intake to 20-50 grams, boniato would not align with this dietary approach.
What are the health benefits of eating boniato?
Boniato is rich in complex carbohydrates, dietary fiber (3 grams per 100 grams), and contains essential nutrients like vitamin C and potassium. These nutrients can support digestion, boost your immune system, and help maintain healthy blood pressure levels. However, its relatively high natural sugar content should be consumed in moderation for those managing blood sugar levels.
How much boniato should I eat in one serving?
A standard serving size of boniato is approximately 1 cup, or about 130-150 grams, which contains roughly 115-130 calories. This amount provides a good balance of energy and nutrients without excessive carbohydrate intake.
How does boniato compare to sweet potatoes?
Boniato and sweet potatoes are similar in carbohydrate content, with boniato providing slightly less sugar (3.8 grams vs. 5-6 grams per 100 grams in sweet potatoes). Boniato has a drier texture and is less sweet, making it a milder-tasting alternative to sweet potatoes in numerous recipes.
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.
