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Food

Sweet Potato

Foods / Sweet Potato

About This Food

Description

Sweet potatoes are edible roots belonging to the morning-glory family.

While sweet potatoes have yellow or orange flesh, their skin may vary in color from white to garnet or purple. The darker-skinned varieties of sweet potato have vivid orange, sweet flesh that produces a much moister texture than their lighter-skinned kin.

Unlike "white" potatoes, sweet potatoes are a low-glycemic nutritional powerhouse providing an excellent source of beta-carotene (438%!) and vitamin C, plus a good source of fiber, vitamin B6 and potassium.

Glycemic Index=61
Glycemic Load=17
Antioxidant Score (
ORAC)=2,115 and 766

*Sweet potato, baked (2,115) and sweet potato, boiled (766)

Selecting & Storing

Store sweet potatoes in a cool, dark and well-ventilated place. They will keep fresh for up to ten days. Keep them away from sunlight or temperatures above 60°F as this will cause them to sprout or ferment. Refrigerating sweet potatoes alters their taste.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • VitaminA
  • VitaminC
  • Manganese
Good Source of
  • Fiber
  • Potassium
  • VitaminB6
Preferences
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Corn
  • No Yeast
  • No Peanuts
  • No Citrus
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 medium

Chart Icon. View Calorie Breakdown

Calories: 103

Omega-6 / Omega-3 ratio: 13 : 1

Macronutrients
Amount
Total Fat
0.17 g
Saturated Fat
0.04 g
Monounsaturated Fat
0 g
Polyunsaturated Fat
0.07 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
5 g
ALA
5 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
23.61 g
Net Carbohydrate
19.85 g
Sugars
7.39 g
Fiber
3.76 g
Protein
2.29 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
21908.52 IU
438%
Vitamin C
22.34 mg
37%
Vitamin D
0 IU
0%
Vitamin E
0.81 IU
3%
Vitamin B6
0.33 mg
16%
Vitamin B12
0 mcg
0%
Vitamin K
2.62 mg
3%
Folate
6.84 mcg
2%
Niacin
1.7 mg
8%
Riboflavin
0.12 mg
7%
Thiamin
0.12 mg
8%
Choline
14.93 mg
3%
Minerals
Calcium
43.32 mg
4%
Copper
0.18 mg
9%
Iron
0.79 mg
4%
Magnesium
30.78 mg
8%
Manganese
0.57 mg
28%
Phosphorous
61.56 mg
6%
Potassium
541.5 mg
15%
Selenium
0.23 mcg
0%
Sodium
41.04 mg
2%
Zinc
0.36 mg
2%
Phytonutrients
Alpha-carotene
49.02 mcg
Beta-carotene
13120.26 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

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