The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Sweet potatoes, as a group, prefer hot, humid climates. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. There are 82 calories in 100 grams of Chinese Purple Sweet Potato. Even light oil use is likely an increase of 50%. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 1 medium potato (114g) Nutrition Facts. 112 calories; 0g total fat; 0g saturated fat ; 26g total carbohydrates; 4g dietary fiber; 5g sugar; 2g protein ; 438 mg potassium … The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. It is free from cholesterol, fat, sodium, and saturated fat. 20mins. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. 0.05g. Place coconut milk in the refrigerator to chill. and Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. dancing. Kirsten Nunez, MS is a health and lifestyle journalist based in Beacon, New York. All potatoes are high in carbohydrates, fiber, minerals, and vitamins. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Prot. 1 Oz sweet potato chips contain 151 calories, where 83 calories you derive are from fat. Kirsten has a Master of Science in Nutrition and Bachelor of Science in Dietetics. Sweet potato is native to the tropical regions of America. Overall Score Modest 0 g Saturated Fat. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Medium Sized. 1/2 cup cottage cheese, 1 cup pineapple chunks. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Purple sweet potatoes have antioxidant protection. how to burn 109 calories (baked sweet potatoes - 1 medium (2`` dia, 5`` long, raw) (114g)) your weight: jogging (5 mph) 13mins. Of course, creating an all-purple dish is even more dramatic. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. 2,000 calories a day is used for general nutrition advice. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. How does this food fit into your daily goals? In addition, cooking methods like boiling, microwave and steaming did not reduce the anthocyanin content. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer. Calories: 160. Author: Rhian Williams. 251 Cal. One medium raw potato contains 34.2 g of carbohydrates, 3.6 g of fiber, and 4 g of protein. Sweet potato is low calories food, to get more information data about how many calories in sweet potato, you can read it below. 1 medium sweet potato, 100 g chickpeas, 1/2 small onion, 1 tbsp vegan vinegar, 1 tbsp olive oil, 3/4 cup kale, 30 g vegan cheese, 75 g rocket. Sweet potato, cooked, baked in skin, without salt [Sweetpotato] Serving size: 100 grams 1 ounce (28g) 1 cup (200g) 1 large (180g) 1 medium (2" dia, 5" long, raw) (114g) 1 small (60g) Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Note–all blue and purple Peruvian varieties have higher starch content and a floury texture Flavor: earthy, nutty, low sugar content Preferred Uses: roasting, grilling, salads, baking There are 174 calories in 1 medium Potato. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 162 calories. Since 2014, she has contributed to over 15 digital publications. Some of the sweet potato benefits come from its low-fat nutritional content without excessive calories that could tip the scales on your weight-loss goals. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. . The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. The sweetness does come at a carbohydrate cost, with the price being about 37 grams of carbohydrates for an average sweet potato, and 61 for an Okinawan purple specifically. Three purple potatoes have 200 calories, 43 grams of carbs, 3 grams of fiber and 6 grams of protein. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. Nutritionally, the purple potato is comparable to other varieties of white-fleshed potato, and is an excellent source of vitamin C and a good source of fiber and iron. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. Start your food diary today! 2.77g. 12mins. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 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. Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Serving Size: Mediom (100g) * Amount Per Serving ; Calories: 86 cal : Calories … Step 4 Place sweet potato in a bowl and top with boiled peanuts, peanut butter, and coconut cream. Sweet Potato Health Benefit #1: They Support Digestive Health. Copyright Policy 4.01g. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. One medium sweet potato has six grams of dietary fiber. Sweet potatoes are an excellent source of fiber, especially when you eat the skin. 1 medium-sized purple sweet potato (about 200g/7oz) 1 medium-sized purple sweet potato (about 200g/7oz) 230 ml (1 cup) unsweetened almond milk (or any other plant-based milk) 230 ml (1 cup) unsweetened almond milk … If you go for a large, you’ll get 162 calories. Low Density (0.9 cal/g) ... Purple sweet potato. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. 20 g Proteins. Calories in potato & nutrition facts Like what we have mentioned above, sweet potato has low calories, because based from USDA Nation Nutrient data base, in every 100 gr baked sweet potato … Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. 0 g. Calories. Calories. sweet potato calories 100g The associated percentage of RDA is 17 %. Calories in 1 Mediom (100g) 86 calories / 0 from fat Carbohydrates. Log Food. In addition, retinol is crucial for fetal development. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. Serving Size: 1 medium-size sweet potato. advertisements are served by third party advertising companies. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. However, the colorful flesh of the purple potato makes them the most nutrient dense of them all. She also provides informational articles for clinics and private practices on health topics that include sports, nutrition, physical therapy and home remedies. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. Preheat the oven to 425°F. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 98 %61 gCarbs. Purple Potato Information. Calories in 1 Mediom (100g) 86 calories / 0 from fat Carbohydrates. Vitamin A also helps your body process and use iron properly. Overall Score Modest Risky Content. diagnosis or treatment. Track calories, carbs, fat, and 16 other key nutrients. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. Ingredients. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. The material appearing on LIVESTRONG.COM is for educational use only. Use of this web site constitutes acceptance of the LIVESTRONG.COM Prefer mashed for your starches? Plus that’s not even counting any oil/butter you smother on after (butter is still 102 calories per tbsp). SKIN – Deep purple. Her work has appeared on nutrition and health websites such as SparkPeople, CureJoy, and Healthline. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. 1 serving of 3.9 ounces (about 1 potato) = 130 calories; 1 tablespoon of olive oil = 120 calories; By using oil, you may be doubling your calories. used as a substitute for professional medical advice, Because of this stabilization, they may play an important part in fighting diabetes and obesity. 0 g. Calories. Sweet potatoes (Ipomoea batatas) truly match the description \"delicious and nutritious.\" These tasty veggies are packed with vitamins and nutrients and are sweet to eat. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. Serving Size. Okinawan Sweet Potato - Hawaiian Purple Sweet Potato. Red potatoes Flesh and skin, baked 1 potato medium (2-1/4" to 3-1/4" dia.) If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. It’s pure fat. Nutrition. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. There are 103 calories in 1 medium Sweet Potato (Without Salt, Baked In Skin, Cooked). In a 1 medium potato ( (1 Medium Potato Serving) ) there are about 154 calories out of which 2 calories come from fat. , Percentages are based on a diet of 2000 calories … Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. Log food: Baked Sweet Potato Flesh & skin. Privacy Policy In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. It is about 3% of daily calories intake for adult person with medium weight and medium … Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Log food: Baked Sweet Potato Flesh only. Roast, cut side down, until tender, 25 to 30 minutes. 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), Green Giant Veggie Spirals Sweet Potato Rotini, Pictsweet Sweet Potatoes with Brown Sugar, Pictsweet Sweet Potato Waffle Cut Fries with Sea Salt. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. 20 g Proteins. 102 calories. walking (15 minute mile) 23mins. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. Of all the vitamins, vitamin A is the one most closely associated with vision health. A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. Some of the sweet potato benefits come from its low-fat nutritional content without excessive calories that could tip the scales on your weight-loss goals. Fats: 20 g, Protein: 15 g, Carbs: 53 g. Meal 4 – Cottage cheese and pineapple. Calorie breakdown: 1% fat, 90% carbs, 9% protein. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. All make a sweeter, moister alternative to plain white potatoes. Read more: Why Potatoes With More Color Are Healthiest. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Purple Potato Nutrition. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Sweet Potato vs. With 162 calories (162 kcal), 1 serving has around the same degree of calories as 1.34 medium potatoes (peeled, diced), 184.09 g of sweet potato (raw), and 162.0 g of mashed potato. Heat coconut oil in a skillet over medium heat; cook and stir mashed sweet potato until moisture evaporates, about 5 minutes. Some of the sweet potato benefits come from its low-fat nutritional content without excessive calories … The total fat content of (1 Medium Potato Serving) 1 medium potato is 0.26 g. Within the fat content, a 1 medium potato contains 0.05 g of saturated fat, 0 g of trans fat, 0.07 g of polyunsaturated fat and 0 g of monounsaturated fat. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Daily Goals. Carbs. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. Calorie Breakdown: 20% fat, 73% carbs, 6% prot. However with that being said, for its size, it is still relatively low in calories. 0 g Saturated Fat. If you go for a large, you’ll get 162 calories. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries.