How Many Calories in Sweet Potato Rolls: Nutrition & Recipes

The Nutritious Sweet Potato Roll

Sweet potatoes are nutritional powerhouses filled with vitamins, minerals, and fiber. When made into rolls, they can make a healthy addition to any meal. But many people wonder - just how many calories are in a sweet potato roll?

Understanding Sweet Potato Nutrition

First, let's take a look at why sweet potatoes themselves are so good for you. A medium baked sweet potato with skin on contains:

• 103 calories
• 23.6 grams of carbs
• 4.2 grams of fiber
• 2.3 grams of protein
• Concentrated amounts vitamin A, vitamin C, manganese and vitamin B6
• 312 mg of potassium

Sweet potatoes provide antioxidants like beta carotene and purple sweet potatoes contain anthocyanins. All of this nutrition in just one baked spud!

Sweet Potato Vs. Yams - What's the Difference?

Although the terms "yam" and "sweet potato" are sometimes used interchangeably, they actually refer to two different plants:

• Yams have rough, scaly skin that can be white, yellow, pink or purplish. Their flesh is often white, cream or purple.
• Sweet potatoes have smooth skin which can range from cream to pink, red, orange or brown. The flesh is most commonly orange or white.

In the U.S., food labeled as "yams" are usually just orange-fleshed sweet potato varieties. True yams are more commonly found in Latin America and Africa. They tend to be starchier and drier than sweet potatoes.

The Many Benefits of Sweet Potatoes

It's obvious sweet potatoes are nutritious. Here are some of the top benefits of adding them to your diet:

• Excellent Source of Antioxidants - Orange sweet potatoes get their color from beta carotene, which converts to vitamin A. These antioxidants help support your immune system and eyesight.
• May Help Promote Weight Loss - Fiber and protein make sweet potatoes very filling. They may also help regulate blood sugar.
• Support a Healthy Heart - Amounts of potassium in sweet potatoes promotes healthy blood pressure and artery function.
• Help Fight Inflammation - Compounds found in purple sweet potatoes have been linked to reduced inflammation at the cellular level.
• May Reduce Cancer Cell Growth - Test tube studies indicate sweet potatoes contain compounds that show cancer-fighting properties.

Calories in Baked Sweet Potatoes and Other Forms

A medium sweet potato baked in its skin provides 103 calories. Here's how calories compare for a few other serving sizes and cooking methods:

• 1 small baked sweet potato with skin (2" to 3" diameter) - 77 calories
• 1 medium baked sweet potato without skin - 90 calories
• 1 large baked sweet potato (up to 11 inches long) - 164 calories
• 1 cup mashed sweet potatoes - 180 calories
• 1 large microwaved sweet potato - 136 calories
• 3 strips fried sweet potatoes - 80 calories

Calories in Sweet Potato Rolls and Bread

Now that you know the basics about sweet potatoes, let's get to the heart of the matter. Exactly how many calories are in a sweet potato roll?

Unfortunately, there isn't a simple answer because sweet potato rolls and bread recipes vary quite a bit. However, here is a general calorie estimate:

• 1 medium sweet potato roll (around 2 1/2" diameter) - 110 to 200 calories

Sweet Potato Roll Ingredients

Most sweet potato roll and bread recipes include some combination of these ingredients:

• Cooked sweet potatoes
• Whole wheat or all-purpose flour
• Butter or oil
• Egg
• Milk
• Yeast
• Salt
• Sugar or other sweetener
• Spices like cinnamon and nutmeg
• Optional mix-ins: raisins, walnuts, cranberries, chocolate chips

Why the Calorie Range is so Wide

As you can see, sweet potato rolls can contain a mix of nutritious and more calorie-dense ingredients. Factors effecting the calories per roll include:

• Added fats from ingredients like butter or oil - Fat provides 9 calories per gram vs 4 calories per gram from carbs and protein. So higher fat recipes leads to more calories.
• Calories in mix-in ingredients - Add-ins like chocolate, nuts or raisins boost the calories vs plain rolled oats.
• Roll size - Larger rolls mean more calories per serving.
• Cooking method - Deep frying adds more fat and calories vs baking.

Lower Calorie Sweet Potato Roll Options

You can make slightly healthier sweet potato rolls by:

• Using oil instead of butter
• Choosing whole grains like whole wheat flour
• Limiting sugar and omitting mix-ins
• Baking instead of frying
• Portioning into smaller rolls

Higher Calorie Sweet Potato Roll Options

On the flip side, sweet potato rolls made with:

• Butter instead of oil
• Refined flour
• Lots of mix-ins like chocolate, nuts etc.
• Frying instead of baking
• Large roll sizes

Will be higher in calories. While these ingredients may taste great, portion control is key if watching your calorie intake.

Healthy Sweet Potato Roll Recipes

These delicious sweet potato roll recipes keep nutrition and taste in mind:

1. Vegan Sweet Potato Rolls

These fluffy rolls get both sweetness and fiber from mashed sweet potatoes. They are egg, dairy and cholesterol free. Makes 12 rolls.

Calories per roll: About 100
Ingredients

• 2 cups mashed sweet potatoes
• 2 1/4 cups whole wheat flour
• 2 teaspoons baking powder
• 3 tablespoons maple syrup
• 1 teaspoon sea salt
• 3/4 cup unsweetened almond milk
• 1/4 cup olive oil

Directions

1. Preheat over to 375°F. Grease a 12 cup muffin tin.
2. In a large bowl, mix together mashed sweet potatoes, flour, baking powder and salt.
3. In a smaller bowl, whisk together maple syrup, milk and olive oil.
4. Pour wet ingredients into dry and stir just until blended.
5. Scoop batter evenly into prepared muffin cups.
6. Bake 18-22 minutes until tops spring back when touched.
7. Allow to cool 5 minutes before removing from pan.

2. Sweet Potato Yeast Rolls

These soft, sweet rolls get a flavor boost from brown sugar and cinnamon. Makes 1 dozen.

Calories per roll: Roughly 115
Ingredients

• 1 cup mashed sweet potatoes
• 1/4 cup butter
• 1/4 cup brown sugar
• 1 teaspoon salt
• 1 package active dry yeast (about 2 1/4 teaspoons)
• 1/2 cup warm whole milk
• 1 egg, lightly beaten
• 3 1/2 cups bread flour
• 1 teaspoon cinnamon
• 3 tablespoons butter, melted

Directions

1. Grease a round cake pan or muffin tin. Set aside.
2. Heat potatoes, 1/4 cup butter, brown sugar and salt to boiling. Mash mixture smooth.
3. Transfer to a large bowl. Cool to lukewarm.
4. Add yeast and milk; stir well. Let stand 5 minutes.
5. Stir in egg, then beat in enough remaining flour to form a soft dough.
6. Turn onto a floured surface and knead 8-10 minutes. Place in greased bowl, turning once to grease the surface.
7. Cover with plastic wrap and let rise in a warm area until doubled in bulk, about 1 hour.
8. Punch down dough. Divide into 12 equal pieces and shape into rolls. Place in prepared pan.
9. Cover and let rise until doubled, about 30 minutes.
10. Bake at 400°F for 12-15 minutes until deep golden brown.
11. Brush melted butter over warm rolls and sprinkle with cinnamon.

Try these sweet potato rolls for breakfast, as a side, or even dessert. Their natural sweetness means you can cut back on added sugars too.

Understanding how many calories are in a sweet potato roll allows you to enjoy this tasty treat while still eating healthy.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.