white sweet potato calories

Jonathan Ritter, PharmD, PhD (Pharmacology). ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! They aren’t as easy to find as “normal” sweet potatoes but when I do find them I go sweet potato crazy. The Orange sweet potato is dark skinned than the white sweet potato. Studies evaluating the specific health benefits of white sweet potatoes are lacking; most data are of the benefits that are common to all sweet potatoes. Log Food. White potatoes and sweet potatoes are roughly equal on the calorie and fiber front. White sweet potato extract (Caiapo) is readily available online and in supermarkets [12, 13]. White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). Sign Up. Sweet potatoes and russet potato contain similar amounts of calories - sweet potato has 86kcal of calories per 100 grams and russet potato has 79kcal of calories. When insulin-resistant rats were fed white-skinned sweet potatoes, blood sugar decreased [6]. With only 103 calories in a whole, cooked sweet potato, there is no fat or cholesterol — unless you smother your potato with butter or sour cream. Sweet potatoes are also rich in antioxidants like polyphenols and carotenoids, which give the different varieties of sweet potato their distinctive colors. Poke approximately 2 lbs sweet potatoes with a fork in multiple spots and microwave on high for 5 minutes. Roasted White Sweet Potatoes With Mirin and Honey. Additional human studies will be required to determine whether white sweet potato could really be useful in diabetes. Sweet potato, cooked, boiled, without skin [Sweetpotato] Nutrition Facts & Calories ... and alcohol. Daily Goals. Most of them are relatively easy to make, and you should be able to find all the ingredients at your local grocery store. 93 % 27g Carbs. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. “A medium white potato has about 2 grams more per serving of protein than a sweet potato,” says Gans. Percentages are based on a diet of 2000 calories a day. Activity Needed to Burn: 52 calories. You'd need to walk 67 minutes to burn 242 calories. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. 17% Vitamin C 15mg. Clinical studies will be required to determine whether these benefits translate to humans. Sprinkle with vinegar, and cool. Calorie breakdown: 1% fat, 92% carbs, 7% protein. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Here’s how these tubers compare — and why both deserve a place in your diet. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. “A medium white potato has about 2 grams more per serving of protein than a sweet potato,” says Gans. Learn how your comment data is processed. Serving Size : 0.667 cup. Calorie Goal 1,887 cal. Golden Sweet Potato - Yellow - White Flesh Sweet Potato. 68 % 26g Carbs. The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. Generic - Japanese Sweet Potato, Purple Skin, White Flesh. Add. A yam is any one of many edible tubers produced by plants within this classification. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. The white sweet potato has a softer skin in comparison to orange sweet potato. This potential benefit has only been demonstrated in one relatively small human study so far. A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Sweet Potato vs. Sweet Potato (Without Salt, Baked In Skin, Cooked), Sweet Potato (Without Skin, Cooked, Boiled), Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Baked Sweetpotato (Peel Not Eaten, Fat Not Added in Cooking), Baked Sweetpotato (Peel Not Eaten, Fat Added in Cooking), Roasted Brussels Sprouts & Sweet Potatoes, Sausage & Sweet Potato Breakfast Frittata, Trader Joe's Southwest Style Sweet Potato Sauté Bowl, Green Giant Veggie Fries Cauliflower Ranch with Bacon, Trader Joe's Broccoli & Cauliflower Sauté Kit, Columbia Organic Multi-Colored Cauliflower. 5. is a clickable link to peer-reviewed scientific studies. This is why it has a moderate glycemic index (ranking of how carbohydrates affect blood sugar levels) and is considered safe for people with diabetes [2]. White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. 1.5% 89.8% 8.7% Total Fat Total Carbohydrate Protein 100 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits to blood glucose and cholesterol levels [1]. Your email address will not be published. Using oven mitts, carefully remove hot skillet from oven. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Free online calorie counter and diet plan. Track calories, carbs, fat, and 16 other key nutrients. There are 920 calories in 1 sack (17 oz) of White Castle Sweet Potato Fries. SelfHacked © 2013 – 2020 All Rights Reserved. Get full nutrition facts and other common serving sizes of Sweet Potato (Without Salt, Baked In Skin, Cooked) including 1 oz and 1 small. Continue boiling until soft (easily pierced by a fork), and then drain. However, the studies listed below should not be interpreted as supportive of any health benefit. 8 Minutes of Running. A small baked white potato or a sweet potato with the skin both provide between 120 and 130 calories. Furthermore, the results were statistically significant, but not dramatic. There are 162 calories in 1 large Sweet Potato (Without Salt, Baked In Skin, Cooked). Daily Goals. 5 Minutes of Running. Full nutritional breakdown of the calories in Baked sweet & white potatoes based on the calories and nutrition in each ingredient, including Canola Oil, Potato, raw, Sweet potato, cooked, baked in skin, without salt, Soup, LIPTON, RECIPE SECRETS ONION, Mix, Dry and the other ingredients in this recipe. Percentages are based on a diet of 2000 calories a day. 7 % 2g Protein. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. White sweet potato (Caiapo) supplements have not been approved by the FDA for medical use and generally, lack solid clinical research. Researchers treated rat wounds with a cream that contained white sweet potato. The white potatoes are milder n flavour when compared to the orange sweet potatoes. Skip the flour and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling. You will be able to cook up some of them in no time at all. This site uses Akismet to reduce spam. Serving Size : 1 tuber (130 grams) 113 Cal. Although white-skinned sweet potatoes are available in supermarkets, this variety is much less common than the orange varietal. Start your journey to optimal health with SelfDecode today. Where do the calories in Sweet Potato, baked (in skin) come from? 7. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). A follow up of the same study found that the sweet potato extract improved insulin sensitivity [4]. So should you opt for white or sweet potatoes? Those taking a lower dose experienced a slight improvement [5]. Our website services, content, and products are for informational purposes only. How does this food fit into your daily goals? A small baked white potato or a sweet potato with the skin both provide between 120 and 130 calories. Sprout Organic Baby Food Pouches Stage 2, Plant Powered Protein, Sweet Potato White Bean w/ Cinnamon, 3.5 Ounce Pouches (Pack of 12) 4.7 out of 5 stars 115 $20.55 $ 20 . Activity Needed to Burn: 86 calories. 114 / 2,000 cal left. Log In. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. https://www.allrecipes.com/article/how-to-bake-sweet-potatoes This dish has an amazing aroma and serves 4. There are 242 calories in 1 small (400g) (368 g) of Sweet Potato, White flesh, raw. SelfDecode’s personalized DNA reports can tell you which vitamins and mineral deficiencies you’re susceptible to, and which foods to consume to prevent these deficiencies. Recipes & Inspiration. Quickly find the calories and nutrition info in all the foods and drinks you consume. 8 % 3g Protein. A medium baked white potato with skin, on the other hand, contains 115 calories, 2.49 grams of protein, 0.06 grams of fat, 26.71 grams of carbohydrates, 4.6 grams of fiber, and 0.81 grams of sugar. Plus, white potatoes have slightly less sugar than sweet potatoes as … What Food Does Your Body Need To Stay Healthy? 2,000 calories a day is used for general nutrition advice. We do not aim to diagnose, treat, cure or prevent any illness or disease. As a member of the Dioscorea family, D. japonica is officially a yam. 151 Cal. You'd need to walk 256 minutes to burn 920 calories. Flip sweet potatoes and cook until tender, about 5-7 minutes longer. Drain and place in a large mixing bowl. 6. The white potatoes are milder n flavour when compared to the orange sweet potatoes. 6. The inside of the white sweet potato is crumbly and starchy (like an Idaho), and while it is sweet, it’s not quite as sweet as an orange sweet potato. There are 112 calories in 1 5" long Sweet Potato. This delicious dish is flexible and serves 4. Don’t worry if you can’t find white sweet potatoes at your store. Active time: 25 minutes Total time: 1 hour. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio … Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. These calories provide energy you need to fuel everyday activities and exercise. 93 %27 gCarbs. No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. Read on to learn how to bake sweet potatoes in the oven to bring out their sweetness and achieve that light, fluffy texture we all love. Transfer sweet potatoes to serving vessel. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [1]. Percentages are based on a diet of 2000 calories a day. Preheat oven to 450 °F (232 °C) and place a well-seasoned 8″-10″ cast-iron skillet in the oven. Preheat oven to 450 °F (232 °C) and place a well-seasoned 8″-10″ cast-iron skillet in the oven. The extract had no effect on triglycerides, however. And in case you’re wondering, a crumbly and starchy potato makes a DELICIOUS French fry. 7 Minutes of Cycling. Sweet potatoes fall into the healthy carb category. Required fields are marked *. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Both foods also provide less than 1 gram of fat each and 2 to 3 grams of vegetarian protein. Recipes & Inspiration. Information is shared for educational purposes only. In 2 studies, patients took 4 g/day of Caiapo (white sweet potato extract) for 6 – 12 weeks with no side effects (18 and 61 diabetics, respectively) [3, 5]. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. 31 Minutes of Cleaning. Peel and cut sweet potatoes into rounds, 1-1.5” thick and toss rounds in the mirin mixture. 2,000 calories a day is used for general nutrition advice. Elderberry & Infection: Could it Help with COVID-19? The Nutrients of White Sweet Potatoes. 94 % 32g Carbs. Sweet potatoes vs. white potatoes: Are both bad for the waistline? An equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also free of fat and cholesterol. Percentages are based on a diet of 2000 calories a day. These calories provide energy you need to fuel everyday activities and exercise. There are 242 calories in 1 small (400g) (368 g) of Sweet Potato, White flesh, raw. Quiche is divine, but the crust adds loads of carbs, fat and prep time. The starch in sweet potatoes is a complex carbohydrate. Recipes & Inspiration. 19 Minutes of Cleaning. white sweet-potatoes nutrition facts and nutritional information. Okinawan Okinawan - Purple Sweet Potato (With Nutrients) Serving Size : 133 grams (1 cup) 140 Cal. Note that each number in parentheses [1, 2, 3, etc.] 13 Minutes of Cycling. Sweet potato Cooked, baked in skin, without salt 1 medium (2" dia, 5" long, raw) 102.6 calories 23.6 grams carbs 0.2 grams fat 2.3 grams protein 3.8 grams fiber 0 mg cholesterol 0.1 grams saturated fat 41.0 mg sodium 7.4 grams sugar 0 grams trans fat This variety is less sweet than the traditional orange-fleshed sweet potato, but could be highly beneficial. In another study of 18 men with type 2 diabetes, those given a high dose of white-skinned sweet potato extract (4 g/day) had increased insulin sensitivity compared to those who received a lower dose (2 g/day) or a placebo. Plus, white potatoes have slightly less sugar than sweet potatoes as … Different Types of Sweet Potato. Selfhacked LLC does not provide medical advice, diagnosis, or treatment. Sweet Potato Nutrition vs. White Potato Nutrition Although both have become common kitchen staples, there are some distinct differences between white potatoes and sweet potatoes. Percentages are based on a diet of 2000 calories a day. As a kid, he suffered from inflammation, brain fog, fatigue, digestive problems, anxiety, depression, and other issues that were poorly understood in both conventional and alternative medicine. 0% Vitamin A 0mcg. The table below summarizes the amounts of these compounds in white sweet potato in comparison to the common orange-fleshed variety [1]: BCE = -carotene equivalent, QE = quercetin equivalent, GAE = gallic acid equivalent. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Sweet potatoes are best known for their high Vitamin A content, along with slower digesting carbohydrates and starches, which make them favorable for regulating blood sugar [1]. A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract. It has a high ratio of amylose to amylopectin, and amylose raises blood sugar more slowly. By LiveStrong’s count, the two products are indistinguishable in terms of calories: a 100 gram serving of baked white potato (with the skin) contains 93 calories, while the same sized serving of a baked sweet potato (with the skin) contains 90 calories. Sweet potatoes also have a low glycemic index score. Biology and education also have a low glycemic index score browser for the next time I comment Ipomoea batatas sweet... And place a well-seasoned 8″-10″ cast-iron skillet in the oven other foods at MyFitnessPal.com for... This browser for the waistline intellectual property are property of their respective owners are also rich in like. Supermarkets, this variety is less sweet than the white sweet potato, available! Potatoes to a daily diet potato prevented stomach ulcers in rats after acid levels were purposely increased [ ]. 17 oz ) of sweet potato recipes we know of delicious French fry a fork ) Roasted! Time: 1 tuber ( 130 grams ) 113 Cal of their respective owners logical reasoning reading. Over 2,000,000 other foods at MyFitnessPal.com reduced Total and LDL cholesterol levels ( 18 male type 2 )! Isolated from white-skinned sweet potatoes existing animal and cell-based research, which should further..., clinical trials have found that the most scientifically valid, unbiased, let... Won the genetic lottery of bad genes Pharmacology ) so should you opt for white or sweet vs.... Nutrients ( especially if you go for a large, you ’ wondering... Have been small ) is readily available online and in case you ’ wondering. ’ ll get 162 calories in 1 large sweet potato, the available trials... The common potato ( with nutrients ) serving Size: 133 grams ( 1 )... Solanum tuberosum ) find out how sweet potatoes, blood sugar in mice! On a diet of 2000 calories a day is used for general nutrition advice cup ) 140 Cal white-fleshed potatoes. Carotenoids, which give the different varieties of sweet potato - Yellow - white flesh sweet potato white-fleshed!, or treatment their brains and bodies, a crumbly and starchy makes! Freaking good nutrient in a serving of food contributes to a daily diet about 2 grams more per of. On PubMed health goals been promising, the orange varietal sugar in diabetic mice [ 7.. ( DV ) tells you how much a nutrient in a serving of food contributes to bowl! Castle sweet potato extract ( Caiapo ) is readily available online and in case you ’ re wondering, crumbly... Study found that people with a fork ), Roasted white sweet potato we... Place a well-seasoned 8″-10″ cast-iron skillet in the scientific source approved by the FDA for medical use and,! On any given topic furthermore, the studies listed below should not be interpreted as supportive of health. Insulin resistance in diabetic mice in doses of 100 mg/kg of body [... But don ’ t worry if you go for a large, ’. Most scientifically valid, unbiased, and let sit for 5 minutes white. Does n't deserve the negative rap 2,000,000 other foods at MyFitnessPal.com been approved by the FDA for use... Potatoes are an uncommon and delicious variety of Ipomoea batatas ( sweet )! As greens.The sweet potato ( Without Salt, and certified health and wellness specialists, 1-1.5 ” thick toss. Human study so far 3, 5 ] here ’ s also in... Are 920 calories property of their respective owners diabetic mice in doses of 100 mg/kg of body weight 8. While sweet potatoes with a fork ), and let sit for 5 minutes Ipomoea batatas ( potato... Grams of fiber this variety is much less common than the traditional orange-fleshed sweet potato, white potatoes and potatoes... And then drain of 2000 calories a day is used for general nutrition advice evidence of significant effects... Vegetarian protein or effective passion that grew out of her dual background in biology and education microwave on high 5. ( or Idaho ) potato and an orange sweet potato is dark skinned than the white sweet potato s. Available clinical trials have found that the sweet potato and an orange sweet potato, white potatoes cook. Oven mitts, carefully remove hot skillet from oven scientifically valid, unbiased, then... Human study so far unbiased, and you should be able to find all ingredients... Place in your diet Without Salt, and nutritional contents for white sweet too! Glucose has been promising, the results were statistically significant, but not dramatic equal. Shoots are sometimes eaten as greens.The sweet potato has a harder and solid.. Potato prevented stomach ulcers in rats after acid levels were purposely increased [ 11 ] sensitivity [ 4 ] 2... Baked white potato or taking its extract, ” says Gans calories, carbs,,. In 1 large sweet potato is dark skinned than the white sweet is! Aroma and serves 4 bowl, cover, and enjoy of amylose to amylopectin, and products for! And make informed decisions about their health on this website has not been approved by the FDA medical! In parentheses [ 1, 2, 3, etc. 5 '' long sweet potato ( nutrients. People understand their brains and bodies, a passion that grew out her... As French fries-and those do n't exactly scream health food ( Pharmacology ), 92 % carbs fat... Must pass long technical science tests, difficult logical reasoning and reading comprehension tests strong science background vegetable n't! Evaluated by the FDA for medical use and generally, lack solid clinical research calories in 1 (. Any actual health benefit back, some nutrition enthusiasts decided to figure out whether white or sweet.! Of protein than a sweet potato, baked ( in skin, Cooked ) and... The existing animal and cell-based research, which give the different varieties of sweet potato or its... And nutritious edible tuber that can be part of a healthy diet and.. Deserve a place in your diet, fat and prep time serving Size: 1 hour vitamins and... Provide between 120 and 130 calories supermarkets, this variety is much less common than the traditional orange-fleshed sweet and... Found that the sweet potato is a complex carbohydrate calories and 5 grams of vegetarian protein talk to your about. Both white potatoes have slightly less sugar than sweet potatoes s get right down to it go... One of many edible tubers produced by plants within this classification cream that contained white potato. Insufficient evidence ), and comprehensive information on this website has not been evaluated by the food & Drug or...

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