Sweet Potato Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Sweet Potatoes

What are sweet potatoes good for? A study has been done by the Center for Science in the Public Interest on the nutritional value contained in various vegetables. Sweet potato was found to be the highest source of dietary fiber, protein, complex carbohydrates, vitamin A, vitamin C, calcium and iron.
  • Sweet potato contains an abundance of complex carbohydrates, which control the rise of blood sugar level. Because of that, it is considered as a healthy food with therapeutic effects for the diabetics.
  • Sweet potato is a good source of iron; containing 0.6 mg in every 100 g. Iron plays an important role to carry oxygen from the lungs to the muscles and various organs in the body and is a natural remedy to treat people who has anemia.
  • The tuber is rich in powerful flavonoids such as beta-carotene and vitamin A and is among the highest in root vegetable category. Vitamin A is a strong antioxidant needed to maintain a healthy vision. It is also a significant nutrient that takes care of your mucus membranes and skin.
  • Sweet potato is full of essential B-complex vitamins, especially thiamin, riboflavin, niacin, pantothenic acid and pyridoxine. These wonderful vitamins provide you with energy, reduce the risk of heart disease and may also help relieve stress and heal depression.
  • Packed with potent vitamin C, the tuber is useful in building your immune system. Research indicated that foods with vitamin C are effective in protecting you against free radicals that damage the body cells.
  • Sweet potato is loaded with dietary fiber, low in calories and has no fats and cholesterol. It is a great diet for weight loss.
  • Other minerals found in the tuber include magnesium, calcium, potassium and manganese which also have excellent health properties. 

Facts about Sweet Potatoes

Raw Sweet Potatoes

Sweet potatoes (scientific name Ipomoea batatas) are tubers, which are related to potatoes. Originated from South America, the nutritious tubers usually confuse many people since quite a number of sweet potatoes are mislabeled as yams in the United States. Yams are indeed larger, less sweet and starchier.

If you are making sweet potato pie, you should select those with reddish, dark brown or even purple skin. The interior portion of those sweet potatoes is usually in orange color and tastes very sweet.

Some people use the darker sweet potatoes to prepare casserole, mashed sweet potatoes and sweet potato fries. Japanese tempura normally batters and fries sweet potatoes, where they are served with delicious tempura sauce. 

Sweet Potato Nutrition Facts and Calories

Nutritional Value of 1 cup (133 g) Raw Sweet Potato (Cubed)
Calories 114 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 73 mg
Total Carbohydrates 27 g
Dietary Fiber 4 g
Sugars 6 g
Protein 2 g


Sweet Potato Recipe

Oven Baked Sweet Potatoes Recipe

Serve: 6

  • 6 sweet potatoes, unpeeled
  • 6 tablespoons butter
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


  • Preheat the oven to 400 F.
  • Use a fork and pierce the sweet potato several times each. Put them on a baking sheet lined with aluminum foil. Bake for 45 minutes or until tender. Slit the top of the sweet potatoes. Top each sweet potato with 1 tablespoon of butter. Add salt and pepper. Serve warm. 

Sweet Potato Side Effects

Adverse reactions from eating sweet potatoes are unknown.

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Squash Health Benefits Pumpkin Health Benefits Cinnamon Health Benefits

Health Benefits of Vegetables

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