Sweet potatoes may be best known for their role in Thanksgiving dinner. Serve this starchy, fibrous root more than once a year to benefit from its high nutritional value. Sweet potatoes contain a high amount of vitamin A, along with fiber and a relatively small amount of calories.
Calories and Macronutrients
One cup of baked sweet potato, equivalent to 200 g, contains 180 calories and 0 g of fat. It provides 41 g of carbohydrates, 13 g of which are from naturally occurring sugar. A cup of baked sweet potato provides 4 g of protein.
Vitamins
One cup of baked sweet potato provides 769 percent of the recommended dietary allowance for vitamin A, based on a 2,000-calorie diet. It also has 65 percent of the RDA for vitamin C, 7 percent for vitamin C and 6 percent for vitamin K. Sweet potatoes offer small amounts of most B vitamins, including 18 percent of the RDA for pantothenic acid, 29 percent for vitamin B6, 15 percent for niacin, 12 percent for riboflavin, 14 percent for thiamin and 3 percent for folate.
Minerals
One cup of baked sweet potato provides 8 percent of the RDA for calcium and iron. It also offers 14 percent for magnesium, 11 percent for phosphorus, 50 percent for manganese, 16 percent for copper and 4 percent for zinc. Sweet potatoes are a high-potassium food, with 950 mg per cup -- more than a banana.
Fiber Benefits
Sweet potatoes provide 7 g of fiber per cup. The Institute of Medicine recommends adult women, younger than age 50, consume 25 g of fiber, and men, younger than age 50, consume 38 g daily. Fiber helps with digestive health and can also help with feelings of satiation.
Cooking Methods
Sweet potatoes are naturally sweet and do not need to be covered in marshmallows and brown sugar to be tasty. Try mashing baked or boiled sweet potatoes with salt, pepper and a little low-fat milk. Flavor with a dash of cinnamon. Toss wedges of sweet potato with olive oil, salt and chili powder and bake at 450 degrees F until crispy on the outside and soft inside for a healthy twist on fries. Layer thin slices of sweet potato in a casserole dish and brush with olive oil and sprinkle with fresh sage.
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