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Close-up of freshly sliced cantaloupe melon showcasing seeds and texture.
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Sweet potatoes, orange flesh, without skin

🔥 79 Calories
💪 1.6g Protein
⚡ 17.3g Carbohydrates
🥑 0.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Sweet potatoes, orange flesh, without skin
Energy density
Moderate
79 kcal per 100g
Macro energy profile
Carb-led
8% Protein · 87% Carbohydrates · 5% Fat
Glycemic profile
Low GI
GI 44 · GL 8
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

79
kcal/100g
Protein
1.6g
Carbohydrates
17.3g
Fat
0.4g
Glycemic Index:
44

About Sweet potatoes, orange flesh, without skin

Sweet potatoes, specifically of the orange-fleshed variety, are a nutritious root vegetable that belongs to the Convolvulaceae family. They are native to Central and South America but are now cultivated globally due to their versatility and health benefits. Known for their vibrant color and natural sweetness, sweet potatoes have been a staple in traditional cuisines, often used in both savory and sweet dishes. The orange variety is particularly rich in beta-carotene, which is converted to vitamin A in the body, contributing to its popularity as a health food.

Nutritionally, sweet potatoes are packed with essential vitamins and minerals while being low in fat. They contain roughly 79 calories per 100 grams, with macronutrients comprising about 1.6 grams of protein, 17.3 grams of carbohydrates, and only 0.4 grams of fat. Their high fiber content supports digestive health, while their antioxidant properties may help reduce the risk of chronic diseases. Sweet potatoes can be enjoyed baked, mashed, or incorporated into soups, making them a versatile addition to a balanced diet.

Health Benefits

Rich in antioxidants which help combat oxidative stress.
High fiber content aids in digestion and promotes gut health.
Source of complex carbohydrates, providing sustained energy.
Contains vitamins A and C, supporting immune function.
Low in calories, making them a great option for weight management.
Potassium content helps regulate blood pressure and maintain heart health.
May improve blood sugar control due to their low glycemic index.
Supports skin health and vision due to high beta-carotene levels.
Versatile ingredient that can be used in a variety of dishes.
Gluten-free, making them suitable for those with gluten sensitivities.

Recommended Food Pairings

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Sweet potatoes and black beans - a protein-rich combination great for tacos or salads.
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Sweet potatoes and kale - nutrient-dense pairing, perfect for stir-fries.
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Sweet potatoes and cinnamon - enhances sweetness for desserts or breakfast dishes.
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Sweet potatoes and peanut butter - a filling snack option with healthy fats.
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Sweet potatoes and quinoa - a complete protein meal, ideal for vegan diets.

How to Consume

Serving size
150g, approximately 1 medium sweet potato
Frequency
2-3 times per week
  • •Bake or steam to retain nutrients.
  • •Mash with a touch of olive oil for a creamy side dish.
  • •Incorporate into soups for added sweetness and nutrition.
  • •Slice and roast for a crispy, healthy snack.
  • •Blend into smoothies for a nutrient boost.

Selection & Storage

How to choose:

  • ✓Select firm sweet potatoes with smooth skin, avoiding any blemishes or soft spots.
  • ✓Look for uniform size for even cooking.
  • ✓Choose those with a vibrant orange color for maximum beta-carotene content.
  • ✓Avoid sweet potatoes with sprouting or green patches.
Storage
Store in a cool, dark place with good ventilation at 55-60°F (13-16°C), avoiding humidity.
Shelf life
5-7 days when stored in a cool place, up to 3 months frozen.

Warnings & Contraindications

  • ⚠️People with kidney problems should monitor potassium intake.
  • ⚠️Those with allergies to nightshade vegetables may need to avoid sweet potatoes.
  • ⚠️Excessive consumption may lead to an imbalance in nutrient intake or digestive discomfort.

Frequently Asked Questions

How many calories does Sweet potatoes, orange flesh, without skin have?

Sweet potatoes, orange flesh, without skin contain approximately 79 calories per 100 grams. This makes them a low-calorie option for those looking to maintain or lose weight while still enjoying flavorful foods.

Is Sweet potatoes, orange flesh, without skin healthy?

Yes, sweet potatoes are very healthy. They are rich in vitamins, especially vitamin A and C, and are high in fiber, which can aid digestion. Their antioxidants may help reduce the risk of chronic diseases, making them a nutritious addition to any diet.

How should Sweet potatoes, orange flesh, without skin be stored?

Sweet potatoes should be stored in a cool, dark place with good air circulation to prevent spoilage. Ideally, they should be kept at temperatures between 55-60°F (13-16°C). For longer storage, they can be frozen.

What are the benefits of eating Sweet potatoes, orange flesh, without skin?

Eating sweet potatoes can provide numerous benefits, including improved digestion due to their fiber content, enhanced immune function from vitamins A and C, and a healthy source of carbohydrates for energy. They also have antioxidants that can protect against cellular damage.

How much Sweet potatoes, orange flesh, without skin can I eat per day?

A recommended serving size is about 150 grams, which is roughly equivalent to one medium sweet potato. You can enjoy this portion 2-3 times a week as part of a balanced diet.

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