Do Sweet Potatoes Have Beta-carotene?

Sweet potatoes boast a significant amount of beta-carotene with 1/2 cup providing more than your daily requirement for vitamin A. Beta-carotene is a potent antioxidant and may help to reduce risk for certain types of cancer, according to the Linus Pauling Institute. Fortunately, sweet potatoes are not only a good source of beta-carotene, but also contain other beneficial nutrients, including vitamins C and E.

Basic Nutrition Information

One-half cup of mashed sweet potato provides 125 calories, 2.3 g of protein, 0.2 g of fat, 29 g of carbohydrate and 4.1 g of fiber, according to the USDA Food and Nutrient Database. Sweet potatoes are relatively low in calories and high in fiber, while also containing many essential vitamin and minerals.

Beta-carotene Content

Beta-carotene is the form of vitamin A found in plants, such as sweet potatoes, pumpkin, carrots and even leafy green vegetables like kale. One-half cup of mashed sweet potato provides an impressive 15,488 mcg of beta-carotene or 1291 mcg RAE, or retinol activity equivalents. The daily requirement for vitamin A for adults is 900 mcg RAE for men and 700 mcg RAE for women. Vitamin A is vital for vision, growth, reproduction and keeping the immune system functioning properly.

Benefits of Beta-Carotene

Beta-carotene is a potent antioxidant, and some studies suggest that diets high in carotenoids from food, such as beta-carotene, may reduce risk for certain cancers and heart disease. It's important to note that high dose beta-carotene supplements may increase risk for lung cancer in smokers.

Other Nutrients in Sweet Potatoes

In addition to beta-carotene, sweet potatoes are also a good source of other beneficial nutrients, including vitamins C and E. One-half cup of mashed sweet potatoes provides 21 mg of vitamin C, while the daily requirement for adults is 90 mg for men and 75 mg for women. The daily requirement for vitamin E for adults is 15 mg, and 1/2 cup of sweet potato provides 1.5 mg of vitamin E. Sweet potatoes also provide significant amounts of calcium, iron and potassium.

Uses for Sweet Potatoes

Sweet potatoes are not only nutritious, but also very versatile in the kitchen. Bake or boil and then mashed sweet potatoes with a small amount of butter or oil. The beta-carotene is better absorbed by your body in the presence of some fat, according to the Linus Pauling Institute. Roast and dice sweet potatoes for use in a potato salad or make baked sweet potato fries or sweet potato pancakes.