Sweet potatoes are a nutritious and delicious root vegetable that can be prepared in various ways. One popular method is roasting them in the oven, which enhances their natural sweetness and gives them a crispy exterior and soft interior. Many people wonder just how many calories are in a roasted sweet potato. The answer depends on a few factors.
Calories in Sweet Potatoes
The main nutrients in sweet potatoes are carbohydrates and fiber. One medium raw sweet potato with skin contains around 100 calories. When roasted in the oven, the number of calories in a sweet potato increases slightly due to the conversion of some starches into sugars.
On average, one medium baked sweet potato with skin contains about 103 calories. For a medium sweet potato without skin, the calorie count is approximately 90 calories.
Below is a calorie breakdown for different sizes of roasted sweet potato:
| Sweet Potato Size | Calories (with skin) | Calories (without skin) |
|---|---|---|
| Small (5 oz) | 77 | 68 |
| Medium (6 oz) | 103 | 90 |
| Large (8 oz) | 138 | 120 |
As shown, a small baked sweet potato contains around 77 calories with skin and 68 calories without. A medium one has 103 calories or 90 calories. And a large sweet potato provides 138 calories or 120 calories, with or without skin respectively.
Factors That Affect Calorie Content
Several factors impact the exact calorie content of roasted sweet potatoes:
Size
Larger sweet potatoes contain more calories and carbohydrates than smaller ones. An average small sweet potato provides 100-130 calories, while a large one may contain 130-160 calories.
Skin or No Skin
The skin contains extra fiber and nutrients. Leaving the skin on adds 5-15 calories more per sweet potato.
Cooking Method
Roasting brings out more sweetness but doesn’t significantly raise the calorie content. However, cooking methods like frying or sautéing in oil adds considerable extra calories from the oil.
Added Ingredients
Plain roasted sweet potatoes have the lowest calories. Adding even small amounts of toppings like butter, brown sugar, marshmallows, or spices increases the calorie and carb counts.
Sweet Potato Type
There are many varieties of sweet potatoes – some are starchier or sweeter than others. The two main types are orange-fleshed and white/yellow-fleshed sweet potatoes. They have similar calorie contents.
Nutrition Facts
Here is the full nutrition breakdown for one medium baked sweet potato (about 6 ounces) with skin:
| Nutrient | Amount |
|---|---|
| Calories | 103 |
| Carbohydrates | 23.6 g |
| Fiber | 3.8 g |
| Sugar | 7.4 g |
| Fat | 0.2 g |
| Protein | 2.3 g |
| Vitamin A | 28,058 IU |
| Vitamin C | 19.6 mg |
| Manganese | 0.5 mg |
| Potassium | 337 mg |
Sweet potatoes are primarily composed of carbs and contain minimal fat and protein. They are an excellent source of vitamin A from beta-carotene and provide vitamin C, manganese, potassium, fiber, and more.
Benefits of Sweet Potatoes
Here are some of the top health benefits of sweet potatoes:
Great Source of Nutrition
Sweet potatoes are packed with many important vitamins, minerals, and plant compounds. They are an excellent source of vitamin A, providing over 100% of the daily value in just one medium potato. They also contain fiber, vitamin C, manganese, and antioxidants.
May Help Regulate Blood Sugar
Despite their carbohydrate content, sweet potatoes have a low glycemic index. This means they may help regulate blood sugar levels. The fiber and fat content in sweet potatoes helps slow digestion and prevent spikes and crashes in blood sugar.
Support a Healthy Immune System
The vitamins and minerals in sweet potatoes, such as vitamins A and C, may help boost the immune system and fight infection. Vitamin A positively impacts the immune system, digestive system, and eyes.
May Promote Gut Health
The fiber found in sweet potatoes feeds the healthy gut bacteria in the intestines, which improves digestion and gut health. This fiber also helps keep you feeling full.
Contain Antioxidants
Orange-fleshed sweet potatoes are rich in beta-carotene pigment. This pigment converts to vitamin A and acts as an antioxidant in the body to help prevent cell damage from free radicals.
May Help Reduce Inflammation
Chronic inflammation is linked to diseases like cancer, diabetes, and autoimmune conditions. Compounds found in purple sweet potatoes may help decrease inflammation.
Can Help Improve Vision
Beta-carotene, the precursor to vitamin A, is important for eye health and vision. Consuming foods high in beta-carotene, like sweet potatoes, helps prevent vitamin A deficiency.
Weight Loss Benefits
Enjoying sweet potatoes as part of a healthy, well-rounded diet can offer benefits for weight loss:
Provide Fiber
The fiber in sweet potatoes helps you feel fuller for longer after eating, promoting satiety. This makes it less likely you’ll overeat or reach for unhealthy snacks.
Have a Low Glycemic Index
Despite their sweet flavor, sweet potatoes don’t spike blood sugar rapidly thanks to their low glycemic index. This helps control appetite and prevents energy crashes.
Are Nutrient-Dense
Sweet potatoes provide plentiful vitamins, minerals, and fiber with minimal calories per serving. Choosing nutritious, low-calorie foods aids weight loss.
May Help Regulate Metabolism
Compounds in purple sweet potatoes, like anthocyanins, may help regulate fat and carbohydrate metabolism. This could support weight loss.
Can Be Used in Healthy Recipes
Sweet potatoes are very versatile to cook with. They can be roasted, mashed, baked into fries, added to salads, and used in many healthy recipes as a nutrient-boosting alternative to white potatoes.
Using Sweet Potatoes for Weight Loss
Here are some tips for incorporating sweet potatoes into a weight loss diet:
– Roast them whole in the oven and add a sprinkle of cinnamon for a simple, low-calorie side dish
– Try sweet potato toast or pancakes in place of less nutritious bread or pancakes made with white flour
– Mash roasted sweet potatoes and use in place of rice or pasta with sauces and protein
– Mix cubed sweet potatoes into salads for added nutrition and fiber
– Bake sweet potato fries using a small amount of avocado oil to replace less healthy french fries
– Add roasted sweet potatoes to healthy soups, stews, and chilis
– Use mashed sweet potatoes instead of butter or cream in pureed soups to boost nutrition without excess calories
– Slice sweet potatoes thin and dehydrate into healthy sweet potato chips
Are Sweet Potatoes Keto-Friendly?
The ketogenic diet is a very low-carb, high-fat diet that puts the body in a state of ketosis. Because they are relatively higher in carbs, sweet potatoes are not considered keto-friendly.
A medium sweet potato contains about 23 grams of net carbs, coming mostly from starch and sugar. To stay in ketosis, carb intake on keto is usually limited to 25-50 grams per day. This would make it challenging to fit in sweet potatoes.
However, for low-carb diets with a slightly higher carb allowance, small amounts of sweet potato may fit into daily limits. In moderation, they can be included as an occasional higher-carb food. Focus on eating very low-carb otherwise and keep portions small.
Glycemic Index of Sweet Potatoes
The glycemic index (GI) measures how quickly a food causes blood glucose levels to rise after eating. Foods are classified as having a low, medium, or high GI.
Sweet potatoes have a medium glycemic index of 44-77, depending on the specific type. White-fleshed sweet potatoes tend to have a higher GI of 70-80, while orange-fleshed have a lower GI around 50. For reference, table sugar has a GI of 65.
This means sweet potatoes cause a more gradual rise in blood sugar compared to other high carbohydrate foods. Factors like fiber, fat, acidity, and cooking method alter the GI slightly. Generally, the lower the GI, the more gradual the spikes in blood sugar.
Sweet Potato Recipes
Here are some delicious recipes using sweet potatoes:
Roasted Sweet Potatoes
Ingredients:
– 3 medium sweet potatoes, peeled and cut into 1-inch cubes
– 2 Tbsp olive oil
– 1/2 tsp cinnamon
– 1/4 tsp salt
– 1/8 tsp pepper
Instructions:
1. Preheat oven to 400°F.
2. On a baking sheet, toss sweet potato cubes with olive oil, cinnamon, salt, and pepper.
3. Roast 35-40 minutes until fork tender, tossing halfway.
Sweet Potato Black Bean Chili
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 Tbsp olive oil
– 1 1/2 Tbsp chili powder
– 1 tsp cumin
– 1 (15 oz) can black beans, drained and rinsed
– 1 (14 oz) can diced tomatoes
– 1 cup vegetable broth
– Juice of 1 lime
– Salt and pepper to taste
Instructions:
1. In a pot over medium heat, sauté onion, garlic, and sweet potato in oil for 5 minutes.
2. Add spices and stir 1 minute.
3. Add remaining ingredients and bring to a boil.
4. Reduce heat and simmer 20 minutes, until sweet potatoes are tender.
5. Season with lime, salt and pepper.
Sweet Potato Pancakes
Ingredients:
– 1 cup mashed roasted sweet potato
– 1 egg
– 1/4 cup milk
– 1/2 cup whole wheat or all-purpose flour
– 1 tsp baking powder
– 1/2 tsp cinnamon
– 1/4 tsp nutmeg
– Pinch of salt
– 1 tsp coconut oil for cooking
Instructions:
1. In a bowl, mix mashed sweet potato, egg, and milk.
2. In another bowl, stir together dry ingredients.
3. Add dry ingredients to wet and mix just until combined.
4. Heat a skillet over medium heat and add coconut oil.
5. Scoop batter into rounds and cook 2-3 minutes per side until browned.
Storing Sweet Potatoes
Here are some tips for proper storage of sweet potatoes:
– Store whole, uncooked sweet potatoes in a cool, dark place. Do not refrigerate raw sweet potatoes as this converts their starch into sugar and affects taste.
– Place them in a basket or perforated plastic bag, away from sunlight and heat. Avoid humidity which causes them to rot.
– Raw sweet potatoes can be stored for 1-2 weeks if kept in a dark, room temperature spot with proper ventilation.
– Once cooked, sweet potatoes can be refrigerated for 4-5 days tightly sealed in an airtight container. Reheating them preserves taste and texture.
– Cooked and pureed sweet potatoes or sweet potato casseroles and soups freeze well for 2-3 months. Thaw overnight in the fridge before reheating.
– When freezing sweet potato cubes or slices, blanch them first for 2-3 minutes until partially cooked but still firm. Drain, cool, and pack in airtight bags removing excess air.
– Signs a sweet potato has gone bad are mold, shriveling, or a soft mushy texture. Discard any spoiled potatoes.
Types of Sweet Potatoes
There are over 400 varieties of sweet potatoes grown worldwide. Here are some of the most common types:
Orange-Fleshed
This is the most popular variety in the U.S. It has reddish-orange flesh that becomes soft and sweet when cooked. Its skin can be white, yellow, orange, or reddish-purple.
White-Fleshed
White-fleshed sweet potatoes have a light tan skin and white flesh. They tend to be less sweet with a drier texture than orange varieties. Popular white-fleshed cultivars include the Japanese sweet potato and O’Henry sweet potato.
Garnet
The Garnet has reddish-purple skin with vivid orange flesh. It has a very sweet flavor when cooked.
Jewel
This sweet potato has copper skin with orange flesh. It bakes up moist and tender.
Hannah
Hannah sweet potatoes have a tan skin with light yellow flesh. They are moderately sweet with a creamy texture.
Bonita
This variety has pinkish-tan skin and pink-tinged cream flesh that is soft and sweet when cooked. It holds its shape well.
Japanese Sweet Potato
Imported Japanese sweet potatoes have purple-red skin and dry, crumbly white flesh. They are less sweet than American varieties. Popular for roasting whole.
Sweet Potato vs. Yam
Although often used interchangeably, sweet potatoes and yams are two distinct vegetables:
– Yams are native to Africa and Asia. They are starchier with rough brown skin and white, purple, or pink flesh. Popular varieties include yellow yam and white yam.
– Sweet potatoes are native to Central and South America and part of the morning glory family. There are many varieties with skin/flesh colors ranging from white to yellow, orange, purple, and red.
– Yams can grow much larger than sweet potatoes, up to 5 feet long and over 100 lbs. Sweet potatoes are typically smaller.
– The flavor differs, with yams being starchier and not as sweet. When cooked, yams tend to be fluffier compared to sweet potatoes.
– In the U.S., grocery stores often mislabel sweet potatoes as “yams”. True yams are rarely found in American supermarkets.
– Nutritionally, yams and sweet potatoes are fairly similar. Both provide ample vitamins, minerals, fiber, and antioxidants.
– Sweet potatoes have a lower glycemic index and higher beta-carotene content. But yams contain more potassium.
– Orange-fleshed sweet potatoes and yellow yams can be used interchangeably in recipes without much difference in taste or texture. White yams vary more.
So in summary, yams and sweet potatoes have distinct origins and physical differences, but can be used similarly in cooking.
Conclusion
When roasted whole in their skin, one medium sweet potato contains about 103 calories. For a medium sweet potato without skin, there are 90 calories. Exact calories depends on size, cooking method, and ingredients added.
This versatile root vegetable is nutrient-dense, providing ample fiber, vitamins A and C, potassium, and antioxidants. Enjoying baked sweet potatoes in moderation can be part of a healthy diet and may even aid in weight loss. Look for firm, unbruised sweet potatoes without sprouts or mold and store them properly to enjoy their delicious flavor and nutrients.
