Food & Nutrition

Sweet Potato Nutrition Facts

Sweet Potato Nutrition Facts

The whole truth and myths about eating the most popular vegetable. Potatoes are among the most controversial foods in the diet, around which many controversies traditionally arise. On the eve of New Year’s holidays, when no table is complete without salad “Olivier” and “Herring under a fur coat,” which certainly include potatoes, we talk about the benefits and dangers of the most popular product in the world. In this article, we will give you a complete idea about sweet potato nutrition facts.

An Excursion History Of Sweet Potato Nutrition Facts

It is known that the first attempts to popularize the potato in Russia belong to Peter I, who brought this root vegetable from his trip to Europe. However, they were able to appreciate the properties of the product only in the 19th century – then the potatoes firmly and permanently settled in the people’s diet.

Nutritionists agree on one thing: potatoes are the only product whose use will not bring significant harm to humans for a long time. The fact is that it contains enough useful components for the normal functioning of the body.

PROS OF EATING Sweet Potato Nutrition Facts

Nutrition - Bundaberg Gold

So, let’s hurry to debunk the first myth that potatoes are empty calories that do not benefit the body. Firstly, this product contains a whole kaleidoscope of vitamins and minerals: C, B1, B2, B6, PP, K, and iron, calcium, and phosphorus.

Secondly, potatoes contain much more protein and fiber than fat, which everyone is so afraid of. Due to the high potassium content, potatoes are the number one product in heart patients’ diet and hypertensive patients. Also, it has a mild diuretic effect. The antibacterial properties of potatoes are also well known: it is no coincidence that during a cold, our grandmothers and mothers suggested breathing over the steaming tubers, sitting over a saucepan under a towel.

Raw potato juice is no less useful: it is an anti-inflammatory and healing solution to combat gastritis and gastrointestinal diseases. However, the most popular way to use it is to combat morning puffiness and bags under the eyes. It is enough to grate raw potatoes and, wrapped in a napkin, put it on your eyes for 15 minutes like a compress. There will be no trace of edema.

Cons of Eating Sweet Potato Nutrition Facts

The high content of starch in potato tubers is the biggest fear of losing weight in the world. For the sake of a slender figure, many decide to once and for all eliminate this product from their diet. But fried potatoes, chips, and French fries should be discarded.

The increased content of this substance has a destructive effect on the human nervous system. If stored improperly, potatoes begin to sprout and also acquire a greenish tint. Of course, young potatoes are considered the most useful: they contain the maximum amount of vitamins and minerals, and the risk of excreting solanine is minimal. You need to properly remove the thick peel in winter and spring and store the roots strictly in a dark and cold place.

Another disadvantage of eating potatoes is its high glycemic index. As a result, there is a constant feeling of hunger, metabolic disorders, and fatty deposits forming in the most problematic areas.


  • Try to choose young fruits with thin skin – they contain less starch.
  • Do not buy and throw away green or sprouted fruits with confidence – this means that the excretion of solanine, a substance harmful to the body, has begun.
  • Before buying, carefully examine each fruit – it should not have ulcers, growths, and roughness, signs of various diseases.
  • The most useful are the yellow and red potatoes. The first grade boils well, it tastes sweet and is rich in carotenes, which are suitable for eyesight. On the contrary, the second boils down more slowly – a sign of a low starch and fiber content.
Sweet Potato Nutrition - Health Benefits of Sweet Potatoes
Sweet Potato Nutrition Facts


The most useful potatoes are considered “jacket” or baked in the oven. So, the beneficial properties contained in it are preserved to the maximum, and the proportion of potassium useful for the work of the heart is doubled. If the potatoes are young and were grown in eco-conditions, it is recommended to eat them with the peel,

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The best accompaniment for baked and boiled potatoes is meat, fish, seafood, an abundance of vegetables and herbs. So the potatoes are better absorbed by the body, and the calories received are distributed in the correct way.


As for micronutrients, these tubers are very rich in vitamins (C, A, B3, B1, B2, B6) and minerals (potassium, phosphorus, calcium, magnesium, zinc, copper, iron). Furthermore, “among their nutritional values, potatoes have numerous phytocompounds, with well-known antioxidant properties, such as lutein, zeaxanthin, beta-carotene, chlorogenic acid.” Finally, despite the widespread belief that potatoes have high calories, in reality, the value is average (86 per 100 grams of food).


Potatoes bring essential benefits. It is no coincidence that the purple quality is also present in the list of the smart food diet foods, which protects the body, keeping us young and healthy for longer. Thanks to the right fiber content. The potato can reduce the absorption of fats, sugars, and cholesterol, while stimulating intestinal activity and having a notable satiating effect.

These tubers also contain a perfect sodium-potassium ratio. The interviewee explains to us, in fact, that “they are rich in potassium, useful for the proper functioning of the heart, circulatory system, and muscles. Lacking in sodium instead of which we know to be an enemy of health, especially of the cardiovascular system and kidneys, in excessive quantities. ”


The excellent water content, favoring diuresis, has a draining and, at the same time, purifying action, purifying the intestine and eliminating toxins. An essential benefit for the body, as we have seen when talking about the detox diet. The potato is of great help for athletes, thanks to the content of vitamin B6, necessary to remove glycogen. The reserved sugar stored in the muscles and liver, and which is used, in fact, in case of prolonged efforts or athletic performance. Potatoes are good sources of iron and folic acid, essential substances for producing red blood cells. So they are also useful for preventing or treating anemia.

Also worth mentioning are the slightly sedative properties of potatoes, which promote sleep and calm coughs, especially those of nervous origin. The doctor also specifies that being an excellent source of zinc, they help prevent the effects that can arise following a deficiency of this mineral, such as intestinal disorders, increased exposure to infections, psoriasis, eye problems, acne, osteoporosis, and infertility. “. Finally, do not forget how the antioxidants present in potatoes protect from the action of free radicals. Therefore, from cellular aging. Finally, among the properties of potatoes. There is that of containing few phytates, compounds capable of sequestering beneficial trace elements, including iron and zinc.

Sweet Potato Nutrition Facts

Fact number 1: from the nightshade family

The scientific name for the potato is Solánum tuberósum. It belongs to the genus Solanaceae, which also includes tomatoes, nightshades, eggplants, and even tobacco. All of them are united by almost the same flowers, “shaggy” stems and the ability to accumulate solanine, which is poison for humans.

Fact # 2: poisonous plant

Potatoes can be considered a poisonous plant since its berries are very toxic to humans: it is enough to eat 1-2 pieces for poisoning. In order to get poisoned with solanine, which the potato tubers accumulate in the light, you need to eat about a kilogram of raw, unpeeled green potato tubers.

Fact # 3: South American roots

The homeland of the potato in South America. Wild potatoes are still growing there. But for several tens of thousands of years, South American Indians have been growing domestic potatoes. It was from there that the potato began its journey around the world.

Fact # 4: from South America to Europe

For the first time, the monk Neronim Kordan (one of the versions) brought potatoes to Europe in 1580. However, almost until the end of the 18th century. Europeans avoided potatoes in every possible way, even in the hungry years. Considering them completely unfit for food and causing incurable diseases such as leprosy.

Sweet Potato Nutrition Facts
Sweet Potato Nutrition Facts

Sweet Potato Nutrition Facts in 2020

Fact # 5: psychology rules

The French agronomist Antoine-Auguste Parmentier used a psychological technique to train his fellow citizens to potatoes. During the day, his field with ripe potatoes was heavily guarded by special people, not even allowing them to approach the territory entrusted to them. There was no guard at night, and people used it to steal some potatoes and try – what is so carefully guarded by the agronomist.

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Fact # 6: to North America – later than Europe

Interestingly, potatoes came to North America later than to Europe. This happened in 1621. National Butler, Governor of Bermuda, sent a shipment of potatoes to Francis Wyatt, Governor of Virginia.

Fact # 7: Peter, I tried it first

The first Russian person to taste potatoes was most likely Peter I. He liked the taste of this root vegetable and immediately decided that potatoes are a wonderful product that will help feed Russia’s population. So he brought potatoes to Russia and sent them to the governors for growing. We looked at the berries of the potato, tasted it – tasteless.

Fact number 8: they wanted to feed the Finns and pinched themselves off

In 1765, Catherine II took care of helping the starving peasants of Finland. The Medical College was to find the best way. After some searching, the board decided that it would be best to use “earthy apples, which are potted and called cuffs in England.” Ekaterina wrote out a “card” for both the Finns and her governors.

Sweet Potato Nutrition Facts Steps

Fact # 9: Devil Fruit

It took potatoes almost a hundred years to win the love of the Russian people. They told him terrible stories for that time. For example, they said that the first potato bush did not grow anywhere, but on the grave of the daughter of the king Mamers, who was a terrible whore. Therefore, everyone who tastes this “devil fruit” will sin and, of course, go to hell.

Fact # 10: Not sweeter than a steamed turnip, but …

Before introducing potatoes into the sweet potato nutrition facts of the USA’s population, the turnip was the main root crop grown everywhere. In second place is rutabaga. There are no Russian fairy tales about potatoes for this very reason. But gradually, potatoes replaced turnips, since one turnip grew from one turnip seed, and from one potato tuber up to 10 or more potatoes.

Fact # 11: blue-blue … potatoes

Everyone knows that if iodine is dropped on potatoes, it will turn blue. However, there are potato varieties that initially have a blue color of the peel and the pulp. One of the common varieties of such potatoes is Linzer Blaue.

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Fact # 12: blue eyes Hannibal

The most common potato variety in Russia is Hannibal. Do you know this? Are you familiar with the blue-eyed variety? This is it. The sweet potato nutrition facts got its name in honor of Abram Hannibal, A. Pushkin’s great-grandfather, who was the first potato breeder in Russia.

Sweet Potato Nutrition

Fact number 13: Belarusians are in the lead

Belarusians are teased with “Bulbash” for their immense love for potatoes. According to statistics, one Belarusian eats 183 kg of potatoes per year, a German – 168 kg, a Belgian – 132 kg, a Pole – 123 kg, a Russian – 90 kg. This is probably why there is a potato monument and a potato museum in Minsk.

Fact # 14: gourmet potatoes

The most expensive potato in the world is considered “La Bonnette,” grown on the island of Noirmoutier. It is very tender and delicious. A kilogram of these potatoes costs about 500 euros.

Fact number 15: more expensive than gold

1897-1898 was the year of the “gold rush” in Alaska when many people went in search of gold in this cold country and died of scurvy. You can read about this in the books of Jack London and in the chronicles of that time.

Fact number 16: a la Pushkin

Pushkin treated his friends to potatoes prepared according to his own recipe. He put cold boiled potatoes in a frying pan on a layer of batter and fried in a Russian oven. Friends began to call this dish: “potatoes a la Pushkin.”

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Fact number 17: conquering space

Potatoes are the first vegetable grown in space. It happened back in 1995.

Sweet Potato Nutrition Facts Step(18-20)

Fact # 18: presidential dish

For the first time, the third president of the United States, Thomas Jefferson, treated his guests to fries. Of course, this dish immediately became popular.

Fact # 19: chips to spite a customer

George Crum was the chef of an American restaurant that had French fries as the main course. George also became angry and, in retaliation for the client. Cut the potatoes as thin as he could, and then fried them. This is how chips were born. They became the signature dish of this restaurant.

Fact # 20: the potato tree

An entire potato tree grows in the tropics. It is evergreen and is 15 meters high. Of course, the tubers of this tree have degenerated into roots. The bark is brown, fleecy. Leaves are green, up to 10 cm long. Flowers are ten times larger than ordinary flowers; they smell nice with ozone. And the berries look like black and blue tomatoes, and, unfortunately, like ordinary sweet potato nutrition facts, they are poisonous.

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