About Food Exercise Apps Community Blog Shop Premium. Log Food. Most of the dietary fiber in sweet potatoes is in the skin, but the potato as a whole is a good source of both soluble and insoluble fiber. There are 162 calories in 1 large Sweet Potato (Without Salt, Baked In Skin, Cooked). 94 % 15g Carbs. Sweet potato Cooked, baked in skin, without salt 1 medium (2" dia, 5" long, raw) 102.6 calories 23.6 grams carbs 0.2 grams fat 2.3 grams protein 3.8 grams fiber 0 mg cholesterol 0.1 grams saturated fat 41.0 mg sodium 7.4 grams sugar 0 grams trans fat Can Dogs Eat Potato Skins? 7,620,531. The material appearing on LIVESTRONG.COM is for educational use only. Sweet potatoes are a fantastic source of vitamins and minerals – especially vitamin A. A study investigated the association between carotenoids and colorectal polyps and cancers among Japanese men. High vitamin A content is just one of the benefits of sweet potato skin nutrition. This is thanks to the content of vitamin C, beta-carotene, magnesium and antioxidants. You may have wondered if you can eat the skin of baked sweet potatoes. Although TGI Fridays makes a dehydrated sweet potato skin snack from sweet potatoes, it packs a boatload of calories — 200 per small package (40 grams). Eating a sweet potato with the skin will provide 7 percent of your daily value for healthy complex carbohydrates, with 21 grams per 100-gram serving. Read more: The Dosage of Magnesium for Anxiety. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Sweet potato, cooked, baked in skin, without salt [Sweetpotato]. Cooking sweet potatoes with the skin retains the healthy nutrients and contributes to the fiber content. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Serving Size : 100 g. 76 Cal. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. 6 % 1g Protein. There are 115 calories in 1 medium Sweet Potato (Without Skin, Cooked, Boiled). The answer is due to an enzyme that, when heated, breaks down the starch into maltose, a type of sugar. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. Total Fat 0.1g. The good: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. Calories. diagnosis or treatment. . Read more: How Much Protein Is Right For You? There are 100 calories in 1 medium [5 oz with skin, 5" long x 2" dia] (3.9 oz) of Sweet Potato, baked (in skin). As well as educating the under-nourished people in the region, Gordon formulated dietary plans to help manage medical conditions including chronic nutrition-related diseases, such as diabetes and hypertension. 2 University of the District of Columbia, Center for Nutrition, Diet and Health Sweet Potatoes are more fragile than white potatoes. Sweet potato skins contain nearly half the daily recommended amount of Vitamin C you need, while one sweet potato serving provides you with 100 percent of how much Vitamin E, without saturated fat, is suggested per day. Calorie breakdown: 1% fat, 90% carbs, 9% protein. Carbohydrates provide fuel for energy and help with fat metabolism. Another benefit of consuming sweet potatoes is preventing and reducing inflammation. Sweet potatoes contain phytochemicals, which include antioxidant, antimutagenic, anti-inflammatory, antimicrobial and anti-carcinogenesis properties. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. The B group of vitamins is important for providing energy, helping your body detoxify and maintaining brain function. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, Footnotes for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], NUTRITION DATA'S OPINION Magnesium is another important mineral in sweet potato. One sweet potato contains vitamin C 29.51 milligrams, which is about half of the daily recommended amount. Aside from its unique bold color it also contains anthocyanin antioxidants (just like blueberries) and is a good source of vitamin C and fiber, making it healthy and nutritious. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. It should not be This will depend on the size of your sweet potatoes. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. The skin of sweet potatoes, or shakarkandi, has health benefits that include helping your digestive system and supplying a major source of vitamin A and minerals. A temperature of 135 F activates the sweet potato enzyme, but raising the temperature to around 170 F stops the reaction. The part of sweet potato which is very strong against cancer is the skin. Harvard Health Publishing: Sleep and Mental Health, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Terms of Use Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. International Journal of Clinical Oncology: Inverse Associations Between Serum Concentrations of Zeaxanthin and Other Carotenoids and Colorectal Neoplasm in Japanese. , The author surmised the therapeutic potential of sweet potatoes was the result of its high anthocyanin content. Calorie Goal 1,924 cal. A typical target for total Estimated Glycemic Load is 100 or less per day. One such substance in sweet potatoes, called anthocyanin, has been shown to be one of the components proven to inhibit the growth of specific cancer cells. Doesn't it make sense that eating sweet potato skins in their natural form is a healthier option? Your body needs magnesium for calcium absorption to help maintain bone health and deter osteoporosis. Nutrients per Serving. Cut cooled sweet potatoes lengthwise and scoop out the middle until 1/4-inch of potato skin is left. CALORIC RATIO PYRAMID™ - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) The skin and flesh of a baked sweet potato contain 5.6 grams of protein, while a potato without the skin has only 1.2 grams per 100 grams. Once your oven is preheated, bake the sweet potatoes on the middle rack for 50 minutes or up to 1 hour and 15. Reduces inflammation. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], NUTRIENT BALANCE INDICATOR™ Unlike a traditional baked potato, the sweet potato has the option of going sweet or savory (more on that below), packs a ton of vitamins and nutrition, and is arguably the most kid-friendly vegetable on the planet. The Self NutritionData method and system is covered by U.S. Patent No. Serving Size. Potassium is an electrolyte vital for the control of your blood sugar levels, in addition to regulating fluid balance, muscle contraction and nerve signals. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], ESTIMATED GLYCEMIC LOAD™ Use of and/or registration on any portion of this site constitutes acceptance of our Track calories, carbs, fat, and 16 other key nutrients. Sweet potatoes are a great source of vitamin A. Vitamin A is important for keeping your eyes and skin healthy. Start your food diary today! It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Guaranteed filling dinner or even party snack! The root vegetable also serves as the principal ingredient in widely consumed American specialties such as sweet potato pie and sweet potato soufflee. Most of the calories in dried sweet potato come from its carb content, with a 40-gram bag serving up 23 grams of carbs. Offering a well-balanced sweetness and texture, Stokes Purple® sweet potato is a unique variety with purple skin and rich purple flesh that intensifies when cooked. BioMed Research International published a study in 2015 that used purple-fleshed sweet potato, both peeled and unpeeled (skin on), on anti-cancer activities. Vitamin A helps maintain the proper structure of your retina. ( 1 ) The high content of vitamins A, C and E in sweet potatoes also plays a role in promoting good vision. The skin and flesh of fresh, baked sweet potato are a low-fat source of fiber and vitamins that contribute to a healthy diet. How does this food fit into your daily goals? If you have diabetes or metabolic syndrome, you might want to aim a little lower. Leaf Group Ltd. It also aids in the formation of bones, blood clotting and helps ensure fertility. The skin also protects the sweet potato from loss or degradation of nutrients while cooking. Renee attended the University of California, Berkeley and holds an M.S. LIVESTRONG.com may earn compensation through affiliate links in this story. Step 4 Mix olive oil, hot chili powder, paprika, garlic powder, pepper, and salt together in a … and Dietary Guidelines recommends you include between 22.4 and 33.6 grams of fiber a day, depending on your gender and age. These Healthy Loaded Sweet Potato Skins are crispy, packed with 7.2g of protein, only 159 calories and still taste amazing! Many anti-aging skin creams contain vitamin A in the form of retinol to minimize the appearance of fine lines, blemishes, sagging skin and wrinkles. Other antioxidants in sweet potatoes include vitamins C, E and K. Sweet potatoes, baked in skin, are especially rich in vitamin C, with 19.6 milligrams or 33 percent DV per 100 grams. USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women. Nutrition information for Potato Skins. Daily Goals. Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. Sweet potato, cooked, baked in skin, without salt [Sweetpotato], Source: Nutrient data for this listing was provided by USDA SR-21. Vitamins in sweet potatoes with skin include thiamine, riboflavin, niacin, pantothenic acid, folate and B6. 0 %--Fat. Dehydrated sweet potato skins have more total fat —11.4 grams per package — compared to a whole, small, 60-gram sweet potato with the skin on, which has 0.1 gram. Boiling can cause water soluble nutrients to be lost. Insomnia is a common symptom of magnesium deficiency. Chan School of Public Health: Vitamin A, European Journal of Pharmaceutics and Biopharmaceutics : Influence of Dietary Carotenoids on Radical Scavenging Capacity of the Skin and Skin Lipids, Harvard Health Publishing: In Brief: Retinol Helps Reverse Normal Skin Aging, All About Vision: Vitamin E: Benefits for Your Eyes and Vision, Journal of the South Carolina Academy of Science: Role of Vitamin A in Retinal Diseases, Psychology Today: What You Need to Know About Magnesium and Your Sleep. Log In. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Pat dry and place on a rimmed, metal baking sheet. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Calorie breakdown: 2% fat, 91% carbs, 7% protein. Sweet potatoes are a great source of fiber, vitamins, and minerals. Per 100 grams, eating the skin and flesh of a sweet potato offers 475 milligrams or 14 percent DV, compared to eating a potato without the skin that only has 230 milligrams or 7 percent DV of potassium. The skin from one whole baked potato has 115 calories and 27 grams of total carbohydrates, while the flesh delivers 145 calories and 34 grams of … And consider the sodium factor — 157 milligrams in a package of dried sweet potato skin snacks as opposed to 21.6 milligrams in a whole sweet potato with skin. Sweet potatoes have more vitamin C than their regular counterparts. % Daily Value *. 72 Cal. Chan School of Public Health. Nutrition Facts. Nutrition Stats Serving Size: 1 medium-size sweet potato 112 calories 26g carbohydrates (8% DV) Privacy Policy Now retired, Gord enjoys a quiet life on a small island in the Gulf Islands of B.C. Each sweet potato contains small amounts of vitamin C, vitamin B-6 and folate, 2 grams of protein and 4 grams of fiber. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry! Find nutrition facts for over 2,000,000 foods. A deficiency of vitamin A can contribute to poor night vision, and even blindness. and Privacy Policy and Cookie Statement Free radical reactions are associated with degenerative diseases such as cancer, asthma, senile dementia, diabetes and eye disease. Results of the study showed that sweet potato has elements that inhibit the growth of breast cancer, gastric cancer and colon cancer cells and induces death of the cells. About Food Exercise Apps Community Blog Shop Premium. To put the serving of 100 grams into perspective, one medium-size sweet potato, 5 inches long and 2 inches in diameter, weighs about 114 grams. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, American Heart Association: Whole Grains, Refined Grains, and Dietary Fiber, SELFNutritionData: Sweet Potato, Cooked, Boiled, Without Skin, Tropical Journal of Pharmaceutical Research: A Review of Therapeutic Potentials of Sweet Potato: Pharmacological Activities and Influence of the Cultivar, BioMed Research International: Anti-Inflammatory and Anticancer Activities of Taiwanese Purple-Fleshed Sweet Potatoes. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. NHS: Can Magnesium Help Depression – Or Is It Just a Placebo? advertisements are served by third party advertising companies. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) 1.6% 91.3% 7.1% Total Fat Total Carbohydrate Protein 115 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Dietary fiber not only slows digestion to help manage your weight, it can help you improve blood cholesterol levels and lower your risk of heart disease, stroke and even Type 2 diabetes, according to the American Heart Association. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Dietary Guidelines recommends an intake of 700 micrograms for adult women and 900 micrograms for men every day, so one whole sweet potato with skin more than meets your entire DV. Chan School of Public Health, European Journal of Pharmaceutics and Biopharmaceutics, free radicals that cause oxidative stress, Journal of the South Carolina Academy of Science, Amazon:TGI Friday's Sweet Potato Skins 1.35 Oz (39G), USDA Branded Food Products Database: TGI Fridays, Sweet Potato Skins, Original, SELFNutritionData: Sweet Potato, Cooked, Baked in Skin, Without Salt, Food Revolution Network: Are Sweet Potatoes Good for You? Potato skins can be difficult to digest, so it is recommended to remove any skin from a white or sweet potato before feeding it to your dog. Calories from sweet potatoes should also be counted toward the 10% maximum amount of calories that your dog can have from treats each day. Although not a large contributor, most of the protein is in the sweet potato skin. A sweet potato serving contains folate 18.2 micrograms. How does this food fit into your daily goals? Gordon Kerr has worked in the health care industry for the past 15 years. By neutralizing free radicals that cause oxidative stress and damage to your epidermis cells, the antioxidant capacity can help repair and protect your skin from the destructive forces resulting from age, exposure to UV rays and pollutants. Generic Generic - Sweet Potato Boiled With Skin. Purple sweet potato skin may be the best natural remedy to prevent cancer. Other minerals in sweet potatoes baked in skin are: calcium, 38 milligrams; iron, .7 milligrams; phosphorus, 54 milligrams; zinc, .3 milligrams;and copper, .2 milligrams. Log Food. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Vitamin C and Vitamin E are essential nutrients to boost your immunity to diseases. Everything You Need to Know, Dietary Guidelines 2015-2020: Appendix 7. Highly Nutritious. Trusted Source): Calories: 130 Carbs: 30 grams Protein: 3 grams Fiber: 5 grams Provitamin A: 154% of the Daily Value (DV) Vitamin C: 31% of the DV Potassium: 15% of the DV The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. 11. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados. Spray or toss potatoes with olive oil and massage it into the skin. And unlike a sweet potato, a regular potato doesn't have any vitamin A—important for sharp vision and smooth skin . If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Protein quality is dependent on having all the essential amino acids in the proper proportions. You'd need to walk 28 minutes to burn 100 calories. If you have low magnesium levels, you may experience restless sleep and waking frequently during the night. Since vitamin A is a fat soluble vitamin, adding some healthy fat such as olive oil to your sweet potato can help you absorb more vitamin A. You can enhance the sweetness even more by baking sweet potatoes in their skin slowly on low heat. Find nutrition facts for over 2,000,000 foods. In addition, dryness and ulceration of the cornea has been linked to vitamin A deficiency. Harvard T.H. Beta-carotene is a carotenoid responsible for the orange-colored flesh in sweet potatoes and is a precursor to vitamin A. Carotenoids have many potential health benefits, one being that they may decrease the risk of men developing prostate cancer. He holds a diploma in Food and Nutritional Science from CSNN, Canadian School of Natural Nutrition, Vancouver. Consistent, good-quality sleep is critical to mental and physical well-being and may decrease your risk of developing a number of medical conditions, says Harvard Medical School. Use of this web site constitutes acceptance of the LIVESTRONG.COM Skin A baked sweet potato with its skin is a superior source of vitamin A, with 1,403 micrograms or 561 percent DV, according to NIH. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Sweet potato, cooked, baked in skin, without salt [Sweetpotato], NUTRITIONAL TARGET MAP™