Sweet potato nutrition information. Nutritional value of Ipomea batatas. Calories and carbs in a serving of cooked sweet potatoes. Cancer-fighting nutrients in sweet potato tubers.
A half cup serving of baked sweet potato provides the following nutrients:
Cooking Sweet Potatoes
When you need cooked sweet potatoes to use in sweet potato recipes, peel and cut the potatoes into chunks and place them in a skillet with an inch of water in the bottom. Steam them with the lid on for 15 minutes or so.
This method preserves more of the vitamins in sweet potatoes than boiling the tubers in a pot of water would.
You will sometimes even be able to add the small amount of water left in the pan to your recipe.
There are about 95 calories in a serving of sweet potatoes. At least until you slather butter all over them.
Carbs in Sweet Potatoes
One medium sized sweet potato contains approximately 31.56 grams of net carbs.
Health Benefits of Sweet Potatoes
The orange flesh of the sweet potato appears to offer protection against lung cancer.
A 1986 National Cancer Institute study found that men (all smokers) who consumed 2 and one half cups of sweet potatoes, winter squash, or carrots each day contracted lung cancer at half the rate of those who ate none.
Richard Baybutt, an associate professor of nutrition at Kansas State University discovered that a well-known carcinogen in cigarette smoke depletes the body of vitamin A.
Baybutt's research on laboratory animals has demonstrated that vitamin A deficiency leads to emphysema and a diet rich in vitamin A can greatly reduce the onset of the disease. He believes this may explain why some long term smokers do not develop lung disease.
Also, another of the sweet potato nutrients, fiber, has demonstrated the ability to bind cholesterol in lab experiments. Of the 28 fruit and vegetable fibers the researchers tested, sweet potato fiber demonstrated the strongest cholesterol binding effect.
It also promotes regularity.