1 serving (150 grams) contains 130 calories, 2.2 grams of protein, 0.2 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
173.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 53.3 mg | 2% | |
| Total Carbohydrates | 40 g | 14% | |
| Dietary Fiber | 5.3 g | 18% | |
| Sugars | 8.8 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 53.3 mg | 4% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 584 mg | 12% | |
* 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 Roast sweet potato
Roast sweet potato is a popular dish derived from the starchy root vegetable, native to Central and South America. Sweet potatoes have been cultivated for thousands of years and are now a staple in cuisines worldwide, particularly in American, African, and Asian dishes. When roasted, sweet potatoes develop a caramelized flavor and soft texture. Nutritionally, they are high in complex carbohydrates and dietary fiber, making them a filling and energy-boosting food. They are rich in vitamins such as vitamin A (in the form of beta-carotene), vitamin C, and potassium, while also being low in fat and containing moderate amounts of magnesium for overall health. Their natural sweetness makes them versatile in both savory and sweet recipes, providing essential nutrients in a convenient, easy-to-prepare form.
Health Benefits
- Supports eye health due to high vitamin A content (beta-carotene), with 769% of the recommended daily intake in one medium sweet potato.
- Boosts immune function thanks to vitamin C, which contributes to collagen production and antioxidant activity.
- Promotes heart health due to potassium content (approximately 542 mg per medium sweet potato), helping to regulate blood pressure.
- Enhances digestion through its dietary fiber content, approximately 4 grams per medium-sized sweet potato.
- Provides sustained energy from complex carbohydrates, offering steady blood sugar management.
Dietary Considerations
Selection and Storage
Store whole sweet potatoes in a cool, dry place for up to two weeks. After roasting, refrigerate leftovers in an airtight container for up to five days or freeze for longer storage.
Common Questions About Roast sweet potato Nutrition
Is roast sweet potato high in protein?
Roast sweet potato is not particularly high in protein, providing about 2 grams of protein per 100 grams (roughly 1/2 cup). It is better known for its carbohydrate content and being a rich source of vitamins and minerals, rather than as a protein source.
Can I eat roast sweet potato on a keto diet?
Roast sweet potato is not ideal for a standard keto diet due to its high carbohydrate content. A 100-gram serving contains around 20 grams of carbs, which could easily exceed the daily carb limit for ketosis. However, it can still fit into more moderate low-carb diets if portioned carefully.
What are the health benefits of roast sweet potato?
Roast sweet potato is an excellent source of dietary fiber, providing about 3 grams per 100 grams, which supports digestion and gut health. It is also rich in beta-carotene, which converts to vitamin A and supports vision and immune function. Additionally, it contains potassium, which is important for heart health and muscle function.
What is a healthy portion size of roast sweet potato?
A healthy portion size of roast sweet potato is about 1/2 to 1 cup, or 100 to 150 grams, as part of a balanced meal. This serving size provides around 90-135 calories and ensures you get the nutrients without overloading on carbohydrates.
How does roast sweet potato compare to regular potatoes?
Sweet potatoes are slightly lower in calories and higher in vitamin A compared to regular white potatoes. They are also slightly higher in fiber and have a lower glycemic index, which means they may have a gentler effect on blood sugar levels. Both can be healthy choices, but sweet potatoes offer an advantage in beta-carotene content.
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.
