Japanese sweet potato

Vegetable

Item Rating: 86/100

1 serving (130 grams) contains 112 calories, 2.0 grams of protein, 0.1 grams of fat, and 26.0 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

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		29.1 mg	1%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	7.3 g	26%
	Sugars	10.0 g
protein		3.6 g	7%
Vitamin D		0 mcg	0%
Calcium		36.4 mg	2%
Iron		0.7 mg	3%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (0.9%)

Protein: 14 cal (7.0%)

Carbs: 189 cal (92.1%)

About Japanese sweet potato

Japanese sweet potatoes, also known as Satsuma-imo, are a staple in Japanese cuisine and renowned for their natural sweetness and rich texture. Originating from Japan, they are often enjoyed roasted, steamed, or baked, with their purple skin and pale yellow flesh making them distinct from other sweet potato varieties. Nutritionally, they are rich in dietary fiber, complex carbohydrates, vitamin A, and essential minerals like potassium. Japanese sweet potatoes are also lower in calories compared to regular white potatoes, making them a nutritious and versatile food choice. Traditionally, they are considered a seasonal winter treat and often used in desserts or simple snacks.

Health Benefits

• High in dietary fiber, Japanese sweet potatoes promote digestive health and may aid in preventing constipation.
• A rich source of potassium, essential for maintaining normal blood pressure and heart health.
• Packed with vitamin A from beta-carotene, they support eye health and boost immune function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat diets

Not suitable for: Low-carbohydrate diets, ketogenic diets

Selection and Storage

Store Japanese sweet potatoes in a cool, dark place with good ventilation. Avoid refrigeration, as cold temperatures can alter their texture and flavor.

Common Questions About Japanese sweet potato Nutrition

Are Japanese sweet potatoes high in protein, calories, or other nutrients?

Japanese sweet potatoes are not particularly high in protein, with about 2 grams of protein per 100 grams. They provide around 130 calories and are rich in complex carbohydrates and fiber. Additionally, they are an excellent source of vitamin A, vitamin C, potassium, and antioxidants like beta-carotene.

Can I eat Japanese sweet potatoes on a keto or low-carb diet?

Japanese sweet potatoes are not ideal for a keto or strict low-carb diet due to their high carbohydrate content. A 100-gram serving contains approximately 31 grams of carbs, which can quickly surpass the daily carb limit for keto diets. However, they are suitable for more moderate carbohydrate or balanced diets.

Are Japanese sweet potatoes healthy, and do they have any health concerns?

Japanese sweet potatoes are very healthy, offering benefits like improved digestion due to their fiber content, better eye health from beta-carotene, and support for immune function with vitamin C. However, people with blood sugar concerns should consume them in moderation, as they are relatively high on the glycemic index compared to other vegetables.

What is the recommended serving size for Japanese sweet potatoes?

A standard serving size of Japanese sweet potatoes is about 150-200 grams (roughly 1 medium sweet potato), which provides 200-260 calories and a good mix of complex carbohydrates, fiber, and essential vitamins. This portion size is suitable for a balanced meal and helps manage calorie and carb intake.

How do Japanese sweet potatoes compare to regular sweet potatoes in taste and nutrition?

Japanese sweet potatoes are slightly drier and denser than regular sweet potatoes, with a sweeter and nuttier flavor. Nutritionally, they are similar, though Japanese sweet potatoes tend to have slightly more sugar and fewer vitamin A levels compared to orange-fleshed varieties. Both are excellent choices for a healthy diet.

Data Sources & Scientific References