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 | 130.9 mg | 5% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 9.8 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 70.9 mg | 5% | |
| Iron | 1.5 mg | 8% | |
| 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 Garnet sweet potato
The Garnet sweet potato is a variety of sweet potato known for its deep orange-red skin and vibrant orange flesh. Native to Central and South America, it has become a staple in cuisines like Southern, Caribbean, and Latin American cooking. Garnet sweet potatoes are rich in complex carbohydrates, dietary fiber, and beta-carotene, a precursor to vitamin A. Additionally, they provide essential vitamins such as vitamin C, vitamin B6, and potassium. Their natural sweetness pairs well with both savory and sweet dishes, making them versatile and nutritious. With a moderate glycemic index compared to other starchy foods, Garnet sweet potatoes can be part of a health-focused diet that prioritizes nutrient density and sustained energy without rapid blood sugar spikes.
Health Benefits
- Rich in beta-carotene, which converts to vitamin A, supporting healthy vision and immune function.
- High fiber content aids digestion and fosters a healthy gut microbiome.
- Contains potassium, which helps regulate blood pressure and supports heart health.
- Provides vitamin C, an antioxidant that boosts immunity and promotes skin health.
- Low glycemic index supports balanced blood sugar levels, beneficial for individuals with diabetes.
Dietary Considerations
Selection and Storage
Store whole Garnet sweet potatoes in a cool, dry, and dark place to prevent sprouting and spoilage. Avoid refrigeration, as it can alter their texture and flavor.
Common Questions About Garnet sweet potato Nutrition
Is garnet sweet potato high in protein?
Garnet sweet potatoes are not particularly high in protein, containing approximately 2 grams of protein per 1 cup (200 grams) of cooked sweet potato. They are more known for their high carbohydrate content and rich vitamin profile.
Can I eat garnet sweet potato on a keto diet?
Garnet sweet potatoes are generally not suitable for a keto diet as they are high in carbohydrates, containing about 37 grams of carbs per 1 cup cooked. Keto diets typically limit carbohydrate intake to 20-50 grams per day, making this food too carb-heavy for most keto plans.
What are the health benefits of garnet sweet potatoes?
Garnet sweet potatoes are an excellent source of vitamin A, providing over 100% of the daily recommended intake per cup. They are also rich in fiber, supporting digestive health, and contain antioxidants that may help reduce inflammation and support immune health.
What is the recommended serving size for garnet sweet potatoes?
The recommended serving size for garnet sweet potatoes is about 1 cup (200 grams) cooked, which provides roughly 180 calories, 4 grams of fiber, and essential nutrients like vitamin A, vitamin C, and potassium without overloading on calories or carbohydrates.
How does garnet sweet potato compare to regular potatoes?
Garnet sweet potatoes are sweeter and richer in vitamin A compared to regular white potatoes, which contain virtually no vitamin A. However, sweet potatoes contain more natural sugars and slightly fewer calories per serving than regular potatoes. Both are versatile but differ in flavor and nutrient profiles.
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.
