Sweet Potatoes

Sweet Potatoes (Ipomoea batatas) aka: Kumara, Louisiana Yam, Yellow Yam, and Yam (though not to be confused with actual yams), are an oval shaped root of many colors and kinds. Typically having a thin brown skin, the flesh can be white, yellow, and most commonly, orange.

Health Benefits of Sweet Potatoes:
  • Protection Against Heart Disease
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
  • Sweet potatoes do not spike your blood sugar, unlike white or "Irish" potatoes, and in fact, may help regulate insulin and blood sugar levels. As such, sweet potatoes are more filling and will not increase type II diabetes risk. Sweet potatoes also have antibacterial and fungicidal properties.
    *Some of these health benefits are due to the nutrients highly concentrated in Sweet Potatoes, and may not necessarily be related to Sweet Potatoes.
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Natural vitamins, minerals, and nutrients found in Sweet Potatoes: Carbohydrates | Vitamin B1 (Thiamin) | Vitamin B5 (Pantothenic Acid) | Vitamin B6 | Dietary Fiber | Magnesium | Phosphorus | Manganese | Potassium | Copper |

Click here to compare these nutrition facts with other vegetables.
Nutrition Facts
Sweet potato raw unprepared   
Serving Size 100g
Calories 86
% Daily Value*
Total Fat 0.05g0%
    Saturated Fat 0.018g0%
Cholesterol 0mg~%
Sodium 55mg2%
Total Carbohydrate 20.1g7%
    Dietary Fiber 3g12%
    Sugar 4.2g~
Protein 1.6g~
Vitamin A284%Vitamin C4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 14187IU284%
    Retinol equivalents 709μg~
    Retinol 0μg~
    Alpha-carotene 7μg~
    Beta-carotene 8509μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 2.4mg4%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.26mg1%
Vitamin K 1.8μg2%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.078mg5%
Riboflavin 0.061mg4%
Niacin 0.557mg3%
Pantothenic acid 0.8mg8%
Vitamin B6 0.209mg10%
Folate 11μg3%
    Folic Acid 0μg~
    Food Folate 11μg~
    Dietary Folate Equivalents 11μg~
Choline 12.3mg~
Lycopene 0μg~
Lutein+Zeaxanthin 0μg~
Minerals  %DV
Calcium 30mg3%
Iron 0.61mg3%
Magnesium 25mg6%
Phosphorus 47mg5%
Sodium 55mg2%
Potassium 337mg10%
Zinc 0.3mg2%
Copper 0.151mg8%
Manganese 0.258mg13%
Selenium 0.6μg1%
Water 77.28g~
Ash 0.99g~
Fatty Acids
Omega 3 to Omega 6 Ratio0.08
Omega 6 to Omega 3 Ratio13
Total Omega 3s1mg
18D3 Linolenic1mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s13mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 31mg11%
Histidine 31mg4%
Threonine 83mg8%
Isoleucine 55mg4%
Leucine 92mg3%
Lysine 66mg3%
Methionine 29mg4%
Cystine 22mg8%
Phenylalanine 89mg10%
Tyrosine 34mg4%
Valine 86mg5%
More Amino Acids  %RDI
Arginine 55mg11%
Alanine 77mg4%
Aspartic Acid 382mg3%
Glutamic Acid 155mg3%
Glycine 63mg4%
Proline 52mg8%
Serine 88mg10%
Hydroxyproline ~mg4%
Percent of Daily CalorieTarget
(2000 calories)
Percent Water Composition 77.3%
Protein to Carb Ratio (g/g) 0.08

How to choose Sweet Potatoes: You want to pick sweet potatoes with a smooth outer skin that are hard to the touch. Watch out for any wrinkling, as this is a sign of aging. Also, give the potato a good smell. Really fresh sweet potatoes will smell like the earth, or like a root you just dug out of the ground, these are the kind you want to buy!

Climate and origin: First cultivated in Peru, sweet potatoes thrive in tropical climates with lots of rain and are grown worldwide.

Taste: Taste depends on variety and preparation. White sweet potatoes impart a nutty taste and flour-y texture. Yellow and orange sweet potatoes will be moist and sweet, becoming sweeter the longer your cook them and let the sugars caramelize. Sweet potatoes can be eaten raw and tend to taste like a starchy carrot.

Substitutes with more vitamins: Carrots, Squash

Miscellaneous information: Sweet potatoes are actually unrelated to white or "Irish" potatoes and come from the Binweed, or Morning Glory, family. Cultivated for centuries in medieval times the sweet potato was thought to be an aphrodisiac, however, results of this claim are varied.

Similar tasting produce: Carrots, Squash, Mamey Sapote, Yams, Taro Root

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