Nutrition info for 150g of sweet potato and health benefits

Understanding Sweet Potato Nutrition: Calories and More in 150g

With their vibrant orange flesh and sweet flavor, it's easy to see why sweet potatoes have become a popular root vegetable. But how many calories are actually in 150g of sweet potato? And how does its overall nutrition profile stack up? Let's take a closer look.

Basic Nutrition Facts in 150g of Sweet Potato

A 150g serving of cooked sweet potato (about 1 medium sized) contains approximately:

• Calories: 150
• Carbohydrates: 35g
• Protein: 3g
• Fat: 0g
• Fiber: 4g
• Vitamin A: Over 250% DV
• Vitamin C: 30% DV
• Potassium: 15% DV
• Calcium: 8% DV
• Iron: 8% DV

This provides a good amount of vitamins, minerals, fiber and important antioxidants for relatively few calories. Sweet potatoes are nutrient dense and excellent sources of beta carotene, the antioxidant responsible for their orange color.

Comparing Calories in Sweet Potatoes vs. White Potatoes

There are only minor differences when comparing the calories and macronutrients in sweet and white (russet) potatoes. A 150g serving provides:

• Sweet potato: 150 calories
• White potato: 161 calories

The two types of tubers are nearly identical in protein, carbohydrate and fat content by weight. Sweet potatoes do contain 2 extra grams of natural sugars accounting for their subtly sweeter taste.

Micronutrient Advantages of Sweet Potatoes

While fairly similar calorically, sweet potatoes do have some edges nutritionally versus white potatoes:

• Higher in antioxidants like vitamin A and vitamin C
• More fiber for digestive and heart health
• Higher amounts of immunity boosting vitamin B6
• More iron critical for blood and muscle function
• Additional anti-inflammatory compounds like anthocyanins

Sweet potatoes also have a lower glycemic index, meaning they cause smaller spikes in blood sugar. This makes them advantageous for diabetics.

Calories in Common Sweet Potato Dishes

When incorporated into flavorful recipes, keep these nutrition estimates in mind for 150g portions:

• Mashed sweet potatoes: 180 calories
• Candied sweet potatoes: 220 calories
• Sweet potato fries: 190 calories
• Sweet potato casserole: 210 calories
• Sweet potato pie: 250 calories
• Sweet potato soup: 120 calories

Add-ins like butter, brown sugar and marshmallows will increase the calories. Going easy on those types of extras keeps sweet potato dishes relatively light.

The Many Health Benefits of Sweet Potatoes

Rich in over 15 vitamins and minerals, sweet potatoes provide an array of potential health benefits. Here is what science says about the major perks of adding more sweet potatoes to your diet:

Vitamin A for Immunity and Vision

Sweet potatoes are one of the best sources of antioxidant vitamin A in the form of beta-carotene. Vitamin A supports immune function and eye health. Its also essential for growth and development in children.

Cancer Fighting Antioxidants

In addition to beta-carotene, purple-fleshed sweet potato varieties contain the antioxidant anthocyanin. Both compounds show anti-cancer properties in research through reducing free radical damage.

Heart and Blood Pressure Benefits

The fiber, potassium and vitamin C in sweet potatoes support cardiovascular health. Studies indicate they may reduce LDL cholesterol, lower blood pressure and decrease risk of blood clots.

Better Blood Sugar Control

The fiber and phytochemicals in sweet potatoes help slow digestion and stabilize blood sugar. The lower glycemic index compares favorably to white potatoes for diabetics.

Improved Digestion and Regularity

Nearly 4 grams of fiber in a 150g serving of sweet potatoes promotes regularity and bowel health. The potassium helps maintain fluid balance as well.

Healthy Fetal Development

The high folate levels in sweet potatoes are important for pregnant women. Folate is crucial for proper fetal growth and development during pregnancy.

Potential Brain Benefits

Preliminary studies suggest purple sweet potato extract may protect brain function and improve cognitive decline related to aging. This could be linked to brain protecting anthocyanins.

The wide array of vitamins, fiber, antioxidants and anti-inflammatory compounds make sweet potatoes a nutritious choice with science-backed benefits.

Tips for Incorporating More Sweet Potatoes Into Your Diet

Here are creative and delicious ways to enjoy more sweet potatoes and their 150 calories per serving:

Breakfast Ideas

• Sweet potato hash browns
• Sweet potato pancakes
• Baked sweet potatoes topped with eggs
• Sweet potato breakfast bowls

Lunch and Dinner Recipes

• Roasted sweet potato wedges
• Sweet potato black bean soup
• Sweet potato curry or stew
• Stuffed sweet potatoes
• Sweet potato frittata or quiche

Side Dish Swaps

• Try mashed or baked sweet potatoes instead of white potatoes
• Replace rice in a meal with cubed, roasted sweet potatoes
• Toss sweet potato wedges in oil and spices instead of fries

Healthy Sweet Potato Desserts

• Sweet potato protein brownies
• Sweet potato protein muffins
• Sweet potato pudding

With minimal effort, sweet potatoes can be baked, roasted or steamed for a fast and healthy side. Take advantage of their versatility to work more sweet potato recipes into your weekly menu.

Are Sweet Potatoes Better For Weight Loss Than White Potatoes?

With their fiber, nutrients and satisfying carbs, sweet potatoes can be a smart choice for weight management. But are they necessarily better than white potatoes if you're trying to slim down?

Comparing Calories and Macros

150g of sweet potato contains about 150 calories, while the same amount of white potato has around 161 calories. That's only an 11 calorie difference, so the two are very close calorically.

They have near identical amounts of protein, fat, and digestible carbohydrates as well. For weight loss, it's the overall calories that matter most.

Fiber Content Benefits

Sweet potatoes do contain more fiber - 4 grams in 150g serving versus 3 grams in white potatoes of the same weight. That extra gram of fiber helps sweet potatoes be more filling and promote digestive health.

Glycemic Index Differences

Sweet potatoes have a lower glycemic index of 44 compared to white potatoes at 77. This means sweet potatoes cause a slower, smaller rise in blood sugar that evens out hunger. The helps manage cravings and appetite.

Nutrient Density

Sweet potatoes contain more nutrients for less calories than white potatoes. The extra vitamins, minerals and antioxidants provide more nourishment to support your health goals.

While both can be enjoyed in moderation on a weight loss diet, the fiber, glycemic profile and micronutrient advantages give sweet potatoes a slight edge.

The Best Ways to Cook Sweet Potatoes for Max Nutrition

To get the most nutrition from that 150 calorie sweet potato serving, keep these preparation tips in mind:

Opt for Baked or Roasted

Baking or roasting whole sweet potatoes with the skin on preserves the maximum amount of nutrients. The skin contains beneficial fiber and antioxidant compounds.

Try Boiling or Steaming

If boiling or steaming, leave the skin on during cooking when possible, then remove afterward. The hot water can degrade some nutrients.

Skip Fried Sweet Potatoes

Frying causes the largest nutrient loss since the sweet potatoes soak up a lot of oil, which can degrade and leach nutrients. Bake fries instead of frying.

Add Healthy Toppings

Flavor baked sweet potatoes with heart-healthy toppings like yogurt, nuts, seeds, avocado or nut butter instead of loads of butter and sugar.

Enhance the Nutrition Value

Pair sweet potatoes with lean proteins, healthy fats from nuts or olive oil, and veggies to turn them into a balanced meal full of fiber, vitamins and minerals.

Use simple, wholesome cooking methods and flavor additions to enjoy the 150 calories and nutritional benefits of sweet potatoes to their fullest potential.

Do Sweet Potatoes Have Any Negative Health Effects?

Sweet potatoes are considered safe for most people when eaten in typical food amounts. There are a few health precautions to keep in mind, however:

• May interact with medications for low blood sugar - sweet potatoes can potentially cause levels to drop too low in combination with these drugs.
• Allergy risk - sweet potatoes contain small amounts of oxalates that could worsen problems for those with oxalate-containing kidney stones.
• Pesticide exposure risk - choose organic varieties if consuming sweet potatoes unpeeled to minimize pesticide residues.
• High oxalate content - patients with IBS or digestive issues may want to limit intake of purple sweet potato varieties which are very high in oxalates.
• Consume in moderation - as with any starchy vegetable, sweet potatoes are best enjoyed as part of an overall healthy diet, not in extreme excess.

For most individuals, sweet potatoes are a very safe, nutritious food that can be enjoyed regularly as part of a balanced diet and active lifestyle.

The Bottom Line on Sweet Potato Nutrition in 150g

A 150g serving of sweet potato provides around 150 calories, plus an impressive amount of vitamin A for only moderate carbohydrate and calorie cost. The many vitamins, fiber, antioxidants and anti-inflammatory compounds make sweet potatoes a nutritionally superior choice versus white potatoes.

For health, sweet potatoes excel at boosting immunity, improving blood sugar control, fighting inflammation, promoting digestive health, and potentially protecting against cancer and cognitive decline. Their versatility allows sweet potatoes to be incorporated into everything from breakfast hashes to dinners to baked goods and snacks.

Choose healthy cooking methods and enjoy 150g portions of sweet potatoes often to take advantage of their diverse nutritional benefits as the perfect weight loss-friendly root veggie.

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.