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 | 72.7 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 Orange sweet potato
Orange sweet potatoes, native to Central and South America, are starchy root vegetables that have become a staple in various cuisines worldwide, from Southern American comfort foods to Asian curries. Known for their vibrant orange hue, they are rich in beta-carotene, a precursor to Vitamin A, which contributes to their distinct color. Orange sweet potatoes are an excellent source of complex carbohydrates, dietary fiber, and essential vitamins like Vitamin C, B6, and minerals such as potassium and manganese. With their naturally sweet flavor and versatility, they are both a nutritious and satisfying addition to a balanced diet.
Health Benefits
- Promotes eye health with a high content of beta-carotene, which the body converts to Vitamin A (384% of the daily value in one medium sweet potato).
- Supports immune function due to its Vitamin C content, providing about 35% of the daily value per medium-sized potato.
- Aids in healthy digestion with approximately 4 grams of dietary fiber per medium sweet potato.
- Regulates blood pressure thanks to high potassium levels, offering 15% of the daily recommended intake.
- Provides sustained energy and blood sugar control with low glycemic index carbohydrates.
Dietary Considerations
Selection and Storage
Store whole sweet potatoes in a cool, dark, and well-ventilated space for up to 2 weeks. Do not refrigerate raw sweet potatoes, as it can alter their taste and texture.
Common Questions About Orange sweet potato Nutrition
Is orange sweet potato high in protein?
Orange sweet potatoes are not particularly high in protein, providing about 2 grams of protein per 100 grams (approximately 4 grams in a medium sweet potato). They are better known for their fiber and nutrient content rather than protein.
Can I eat orange sweet potato on a keto diet?
Orange sweet potatoes are not keto-friendly due to their high carbohydrate content. A medium-sized sweet potato contains about 24 grams of net carbs, which is too high for the typically strict carb limits of a keto diet.
What are the health benefits of orange sweet potatoes?
Orange sweet potatoes are rich in beta-carotene, which the body converts into vitamin A, supporting vision and immune health. They also provide dietary fiber for digestive support and are a good source of vitamin C and potassium, helping with skin health and blood pressure regulation.
What is the recommended portion size for orange sweet potato?
A standard portion size for orange sweet potato is about 1/2 cup (mashed) or a medium sweet potato, roughly 130-150 grams. This provides around 100-120 calories alongside valuable fiber, vitamins, and minerals.
How does orange sweet potato compare to white potatoes nutritionally?
Orange sweet potatoes are slightly lower in calories and higher in fiber compared to white potatoes, with more vitamin A due to their beta-carotene content. However, white potatoes have slightly more protein and potassium. Both are healthy choices depending on your nutritional goals and preferences.
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.
