Today’s consumers tend to care about a balance between health and convenience when it comes to their food and dried fruits. FruitBuys shares all you need to know when making sweet potatoes, it can help create a healthier diet.

If you are busy and want to cut down on cooking time, choosing unsweetened dried sweet potatoes can help you load up on healthy nutrients that are available for digestion and absorption.

Sweet potatoes are great for a lot of things, but the best are improving blood sugar and respiratory function, protecting the body from oxidative stress, and increasing antioxidant capacity. Moreover, it is also considered best for preventing anemia, preventing heart disease and losing weight because of its high fiber content.

FruitBuys Vietnam Sweet Potato
FruitBuys Vietnam Sweet Potato

Nutritional composition, vitamins and minerals of sweet potato

SR Legacy, released in April 2018, is the final release of this data type and will not be updated. For more recent data, users should search other data types in FoodData Central.

  • Data Type:SR Legacy 
  • Food Category:Vegetables and Vegetable Products 
  • FDC ID: 168482 
  • NDB Number:11507
  • FDC Published:4/1/2019
  • Nutrients
  • Measures
  • Other Information

Portion:  Portion selection: 100 g                                         

1 cup, cubes (133 g)                            

1 sweetpotato, 5″ long (130 g)                                     

NameAmountUnitDeriv. BynSamplesMinMaxMedianFootnoteLast Updated
Water77.3gAggregated data involving combinations of data with only source codes 1 and 12 and/or 1373.581.95/1/2004
Energy86kcalCalculated2/1/2007
Energy359kJCalculated2/1/2007
Protein1.57gAnalytical41.371.9910/1/2002
Total lipid (fat)0.05gAnalytical40.020.1510/1/2002
Ash0.99gAnalytical40.841.110/1/2002
Carbohydrate, by difference20.1gCalculated2/1/2007
Fiber, total dietary3g2/1/2007
Sugars, total including NLEA4.18gCalculated2/1/2007
Sucrose2.52gAggregated data involving combinations of data with only source codes 1 and 12 and/or 131.883.345/1/2004
Glucose0.96gAggregated data involving combinations of data with only source codes 1 and 12 and/or 130.31.885/1/2004
Fructose0.7gAggregated data involving combinations of data with only source codes 1 and 12 and/or 130.241.135/1/2004
Lactose0gAnalytical4005/1/2004
Maltose0gAnalytical40010/1/2002
Galactose0gAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)10/1/2002
Starch12.6gAnalytical47.220.15/1/2004
Calcium, Ca30mgAnalytical3244010/1/2002
Iron, Fe0.61mgAnalytical30.540.7510/1/2002
Magnesium, Mg25mgAnalytical3193010/1/2002
Phosphorus, P47mgAnalytical3386210/1/2002
Potassium, K337mgAnalytical328237010/1/2002
Sodium, Na55mgAnalytical3211075/1/2004
Zinc, Zn0.3mgAnalytical30.250.3710/1/2002
Copper, Cu0.151mgAnalytical30.1260.17810/1/2002
Manganese, Mn0.258mgAnalytical30.1560.32710/1/2002
Selenium, Se0.6µgAnalytical15/1/2004
Vitamin C, total ascorbic acid2.4mgAnalytical40.14.95/1/2004
Thiamin0.078mgAnalytical40.0670.09810/1/2002
Riboflavin0.061mgAnalytical40.0540.07610/1/2002
Niacin0.557mgAnalytical40.4250.77310/1/2002
Pantothenic acid0.8mgAnalytical40.5881.2510/1/2002
Vitamin B-60.209mgAnalytical40.1830.24710/1/2002
Folate, total11µgAnalytical48155/1/2004
Folic acid0µgAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)1/1/2001
Folate, food11µgAnalytical48152/1/2007
Folate, DFE11µgCalculated2/1/2007
Choline, total12.3mgBased on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used2/1/2007
Vitamin B-120µgAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)8/1/1984
Vitamin B-12, added0µgAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)9/1/2004
Vitamin A, RAE709µg2/1/2007
Retinol0µgAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)6/1/2002
Carotene, beta8510µgAnalytical434030160005/1/2004
Carotene, alpha7µgAnalytical4101335/1/2004
Cryptoxanthin, beta0µgAnalytical38005/1/2004
Vitamin A, IU14200IU2/1/2007
Lycopene0µgAnalytical5005/1/2004
Lutein + zeaxanthin0µgAnalytical15/1/2004
Vitamin E (alpha-tocopherol)0.26mgAnalytical20.040.4810/1/2002
Vitamin E, added0mgAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)9/1/2004
Tocopherol, beta0.01mgAnalytical200.0110/1/2002
Tocopherol, gamma0mgAnalytical20010/1/2002
Tocopherol, delta0mgAnalytical20010/1/2002
Tocotrienol, alpha0.01mgAnalytical200.0110/1/2002
Tocotrienol, beta0mgAnalytical20010/1/2002
Tocotrienol, gamma0mgAnalytical20010/1/2002
Tocotrienol, delta0mgAnalytical20010/1/2002
Vitamin D (D2 + D3), International Units0IUAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)2/1/2009
Vitamin D (D2 + D3)0µgAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)11/1/2008
Vitamin K (phylloquinone)1.8µgAnalytical21.5210/1/2002
Vitamin K (Dihydrophylloquinone)0µgAnalytical20010/1/2002
Fatty acids, total saturated0.018gCalculated2/1/2007
SFA 4:00g2/1/2007
SFA 6:00g2/1/2007
SFA 8:00gAnalytical2002/1/2007
SFA 10:00gAnalytical2002/1/2007
SFA 12:00gAnalytical2002/1/2007
SFA 14:00gAnalytical2002/1/2007
SFA 15:00gAnalytical2002/1/2007
SFA 16:00.018gAnalytical20.040.042/1/2007
SFA 17:00gAnalytical2002/1/2007
SFA 18:00.001gAnalytical20.0020.0022/1/2007
SFA 20:00gAnalytical2002/1/2007
SFA 22:00gAnalytical2002/1/2007
SFA 24:00gAnalytical2002/1/2007
Fatty acids, total monounsaturated0.001gCalculated2/1/2007
MUFA 14:10gAnalytical2002/1/2007
MUFA 15:10gAnalytical2002/1/2007
MUFA 16:10gAnalytical2002/1/2007
MUFA 17:10gAnalytical2002/1/2007
MUFA 18:10.001gAnalytical20.0020.0022/1/2007
MUFA 20:10gAnalytical2002/1/2007
MUFA 22:10gAnalytical2002/1/2007
Fatty acids, total polyunsaturated0.014gCalculated2/1/2007
PUFA 18:20.013gAnalytical20.030.032/1/2007
PUFA 18:30.001gAnalytical20.0020.0022/1/2007
PUFA 18:40gAnalytical2002/1/2007
PUFA 20:2 n-6 c,c0gAnalytical2002/1/2007
PUFA 20:30gAnalytical2002/1/2007
PUFA 20:40gAnalytical2002/1/2007
PUFA 2:5 n-3 (EPA)0gAnalytical2002/1/2007
PUFA 22:5 n-3 (DPA)0gAnalytical2002/1/2007
PUFA 22:6 n-3 (DHA)0gAnalytical2002/1/2007
Fatty acids, total trans0gAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)3/1/2016
Cholesterol0mgAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)8/1/1984
Tryptophan0.031gAnalytical02/1/2007
Threonine0.083gAnalytical02/1/2007
Isoleucine0.055gAnalytical02/1/2007
Leucine0.092gAnalytical02/1/2007
Lysine0.066gAnalytical02/1/2007
Methionine0.029gAnalytical02/1/2007
Cystine0.022gAnalytical02/1/2007
Phenylalanine0.089gAnalytical02/1/2007
Tyrosine0.034gAnalytical02/1/2007
Valine0.086gAnalytical02/1/2007
Arginine0.055gAnalytical02/1/2007
Histidine0.031gAnalytical02/1/2007
Alanine0.077gAnalytical02/1/2007
Aspartic acid0.382gAnalytical02/1/2007
Glutamic acid0.155gAnalytical02/1/2007
Glycine0.063gAnalytical02/1/2007
Proline0.052gAnalytical02/1/2007
Serine0.088gAnalytical02/1/2007
Alcohol, ethyl0g4/1/1985
Caffeine0mgAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)10/1/2002
Theobromine0mgAssumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)10/1/2002
Nutritional composition, vitamins and minerals of sweet potato

How do sweet potatoes help you lose weight?

  • Sweet potato contains a lot of natural vitamins and minerals, making it a great food to consume when trying to lose weight.
  • The antioxidants present in sweet potatoes are great in helping you lose weight because they have an “anti-stress” function.
  • When consumed, the nutrients in sweet potatoes can help neutralize free radicals. This means reducing stress from oxidative processes in the body by removing toxins that are created when fuel or food passes through your body.
  • The focus is now turning to the fact that your body cannot burn fat without nutrition, and any weight loss diet that ignores food groups and starves the body of nutrients is considered the most risky.
  • Adopt a healthy diet with sweet potatoes and reap many health benefits. Be careful, though, don’t overdo it – sweet potatoes have a high glycemic index and can cause blood sugar to spike in some people.
  • Improve your knowledge of this delicious root vegetable and improve your health while staying slim, one sweet potato at a time!

Can I eat sweet potato everyday?

Sweet potatoes are an easy food to cook and a simple way to meet your body’s nutritional needs.

There are so many things you can do with sweet potatoes: salads, soups, fries, hash browns, burgers, mashes, and fries.

You can eat this dish every day, but sometimes you should pause eating them to let the digestive system rest and change the taste.

Sweet potatoes are naturally sweet, so they shouldn’t rely on any added sugar or salt, especially if you eat them as an accompaniment to another meal.

Is sweet potato an inflammatory food?

The results of this study indicate that sweet potatoes have anti-inflammatory properties, capable of preventing and treating a wide range of inflammatory diseases.

Looking at these findings, it seems likely that sweet potatoes could be an integral part of an anti-inflammatory diet.

Sweet potato (Ipomoea batatas) did not induce any inflammatory response in the blood samples of induced rats nor in volunteers.

It is observed that sweet potatoes are not provocative or alarming in any way.

These powerful properties have enabled sweet potatoes to be considered a superfood by many cultures around the globe.

Also, among the common complaints of people with arthritis are joint pain and aching muscles. The high content of vitamins A, C and E found in sweet potatoes can be helpful for those who want to relieve these symptoms.

Are dried sweet potatoes good?

One sweet potato, depending on its size and preparation, can be an excellent source of beta-carotene, an important antioxidant, or a high-quality carbohydrate that promotes energy.

Dried sweet potatoes can be a good source of fiber. To get the most nutrients from dried or fresh sweet potatoes, try fresh baked or steamed sweet potatoes.

You’ll lose some of the water-soluble nutrients in baked sweet potatoes, but you’ll gain an impressive amount of vitamin A, B-complex vitamins, and potassium.

And for those who are looking for more variety in their diet without sacrificing nutrition, dried sweet potatoes are definitely worth a try.

Fresh sweet potatoes are more nutritious than dried potatoes because they have gone through the drying process, so the more you eat them, the better they taste.

However, if you can’t find fresh sweet potatoes at your local grocery store, buy FruitBuys dried sweet potatoes as they are still healthy. Just don’t overdo it in terms of quantity!

Both dried and fresh sweet potatoes are good for you, but the fresh variety is more nutritious (and tastes better!).

At the same time, dried sweet potatoes can be stored for a long time at room temperature, so eating dry or cooked is a personal matter.

Can I eat sweet potato as a snack?

Sweet potatoes do not contain many calories, so you have to eat a lot to gain weight. But because they are digested slowly, they can cause your blood sugar to spike.

That spike prompts the pancreas to produce insulin, which helps lower blood sugar levels. This is usually not a problem unless you are a diabetic, in which case eating too many sweet potatoes will make you sick, says Keith Ayoob, a registered dietitian and assistant professor at Albert Einstein College of Medicine. cravings for other carbohydrates.

Sweet potatoes provide a variety of vitamins and minerals, including vitamin C and vitamin A, thiamin, and riboflavin. They also have fiber, niacin, and phosphorus.

In conclusion, sweet potatoes certainly have some health benefits, but it’s important to note that this food may not be for everyone. For example, people with high blood pressure should monitor the salicylate content in sweet potatoes.

What is the healthiest way to eat sweet potatoes?

In general, leading a healthy lifestyle revolves around eating nutritious foods to fuel your body for a busy day.

A diet rich in nutrients can help reduce the burden of mental health disorders, including depression and stress. I hope that you found this article on healthy eating helpful, insightful, and soothing.

Regardless of the method you choose to cook your sweet potato, to get the most out of it, especially in terms of its nutrient content, make sure to use a minimal amount of oil for sautéing along with keeping Set your cooking time to 20 minutes or less.

This article was written in the hope that it will inspire you to incorporate more sweet potatoes into your healthy eating plan!

Now there are many methods and ways to make eating sweet potatoes easier, such as storing them in their own ziplock bag inside your freezer, putting them in a container with sweet potato slices. Cooked to use throughout the week or you can use FruitBuys dried sweet potatoes, make the effort today to think it through and find the one that works best for you.

In conclusion, the best way to prepare sweet potatoes for consumption will depend on an individual’s requirements and dietary plan.

What is the benefits of sweet potato?

The benefits of sweet potatoes can be attributed to the presence of vitamin A, vitamin B6, vitamin C and manganese. All of these are great substances that promote health and can prevent a number of diseases.

Sweet potatoes contain fewer calories than white potatoes, which is potentially detrimental because it may not give your body the energy it needs to do the job.

However, this can be changed by removing the outer layer because that part contains a higher starch content.

In short, if you love vegetables as much as I mean, you’ll find that sweet potatoes can be one of your greatest friends.

Sweet potatoes are a source of nutrition, they are truly priceless and the perfect example of a little ‘something extra’ that we can all add to our daily diet to make it happen. a little healthier.

In conclusion, it is in these small daily choices that we determine our overall health and happiness! Take good care of yourself and if you have any questions please let us know. FruitBuys is always ready to cooperate and support you, thank you!

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