Sweet Potato

Sweet Potato

Sweet potatoes are edible roots belonging to the morning-glory family.

While sweet potatoes have yellow or orange flesh, their skin may vary in color from white to garnet or purple. The darker-skinned varieties of sweet potato have vivid orange, sweet flesh that produces a much moister texture than their lighter-skinned kin.

Unlike "white" potatoes, sweet potatoes are a low-glycemic nutritional powerhouse providing an excellent source of beta-carotene (438%!) and vitamin C, plus a good source of fiber, vitamin B6 and potassium.

Glycemic Index=61
Glycemic Load=17
Antioxidant Score (ORAC)=2,115 and 766

*Sweet potato, baked (2,115) and sweet potato, boiled (766)

The Benefits

*Excellent Source of: Vitamin A, Vitamin C, Manganese
*Good Source of: Fiber, Vitamin B6
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, No Molds, No Tubers, No Corn, No Yeast, No Peanuts, No Citrus, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Nightshade, No Legumes, No Grains

Selecting and Storing

Store sweet potatoes in a cool, dark and well-ventilated place. They will keep fresh for up to ten days. Keep them away from sunlight or temperatures above 60°F as this will cause them to sprout or ferment. Refrigerating sweet potatoes alters their taste.

Nutrition Information(amounts per serving)

Serving Size: 1-medium SWEET POTATO,CKD,BKD IN SKN,WO/ SALT

OMEGA-6 / OMEGA-3 RATIO: 13

Calories: 103

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.17 g	*
Saturated Fat	0.04 g	*
Monosaturated Fat	0 g	*
Polyunsaturated Fat	0.07 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	5 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	23.6 g	*
Sugars	7.4 g	*
Fiber	3.8 g	*
Protein	2.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	21908.5 IU	438%
Vitamin C	22.3mg	37%
Vitamin D	0 IU	0%
Vitamin E	0.81 IU	3%
Vitamin B6	0.33 mg	16%
Vitamin B12	0 mcg	0%
Vitamin K	2.6 mg	3%
Folate	6.8 mcg	2%
Niacin	1.7 mg	8%
Riboflavin	0.12 mg	7%
Thiamin	0.12 mg	8%
MINERALS
Calcium	43.3 mg	4%
Copper	0.18 mg	9%
Iron	0.79 mg	4%
Magnesium	30.8 mg	8%
Manganese	0.57 mg	28%
Phosphorous	61.6 mg	6%
Potassium	541.5 mg	15%
Selenium	0.23 mcg	0%
Sodium	41 mg	2%
Zinc	0.36 mg	2%
PHYTONUTRIENTS
Alpha-carotene	49 mcg
Beta-carotene	13120.3 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).