Calories in Microwaved Sweet Potatoes: Nutrition Facts and Healthy Recipes

Calorie Content of Microwaved Sweet Potatoes

Sweet potatoes are nutritious, delicious and versatile root vegetables that can be a great carb choice for people with diabetes. One of the most convenient cooking methods for sweet potatoes is microwaving. When counting calories and planning meals, understanding the calorie content of microwaved sweet potatoes can be helpful.

The calorie content of a microwaved sweet potato can vary based on size and preparation methods. But generally, a medium microwaved sweet potato with skin provides around 120 calories.

Calories in Medium Raw Sweet Potato

A medium, raw sweet potato weighing around 114 grams contains about 103 calories.

Breakdown:

• Protein: 2.3 grams
• Carbohydrates: 23.7 grams
• Sugar: 7.39 grams
• Fiber: 3.4 grams
• Fat: 0.27 grams

Sweet potatoes are primarily a starchy vegetable made up of complex carbohydrates and high in fiber when eaten with the skin on. They contain small amounts of protein and very little fat.

Effect of Cooking on Calories

Cooking food can alter its calorie content. Boiling, steaming, baking and microwaving are some common low-calorie cooking methods.

Since microwaving simply uses heat to prepare foods, it does not add any calories on its own. However, microwaving does result in some reduction of water content as the food cooks. This concentrates the amount of starch and fiber per gram.

For an average medium sweet potato, microwaving may increase the calorie count by around 15 calories.

So a 114 gram medium microwaved sweet potato with skin provides approximately 120 calories compared to 103 calories raw.

Microwaving Process Affects Calories

Exactly how a sweet potato is prepared in the microwave can also impact its resulting calorie content.

• Microwaving with skin on retains the most nutrients and fiber.
• Poking holes or slicing before cooking allows for more thorough cooking.
• Cooking time affects moisture loss - excessive microwaving removes more water.
• Adding butter or oil after cooking adds additional calories.

For the lowest calorie option, microwave a medium sweet potato with skin on using minimal cooking time until just fork tender. Allowing it to rest for 5 minutes after microwaving will help moisture distribute through the flesh as it cools.

Nutritional Benefits of Microwaved Sweet Potatoes

Understanding the full nutrition profile of sweet potatoes can help you appreciate their value as part of a healthy diabetes diet.

Complex Carbohydrates

Sweet potatoes are mainly composed of complex carbohydrates that break down more slowly than simple sugars, helping control blood glucose levels.

High Fiber

A medium microwaved sweet potato provides over 14% of the daily value for fiber. Fiber slows digestion, prevents blood sugar spikes and improves satiety.

Vitamin A

Microwaved sweet potatoes are exceptionally high in beta carotene, providing nearly 400% DV of Vitamin A. This antioxidant boosts immunity and eye health.

Vitamin C

With 28% DV of immune-supporting vitamin C, sweet potatoes are great sources of this antioxidant vitamin when microwaved.

Potassium

Microwaving retains the high potassium in sweet potatoes, providing 18% DV which is beneficial for controlling blood pressure.

Manganese

Sweet potatoes supply over 30% DV of manganese when microwaved, which aids nutrient absorption and metabolism.

Tips for Microwaving Sweet Potatoes

Follow these top tips for microwaving sweet potatoes to enhance their nutrition and flavor as part of a diabetes diet:

Pick Firm, Unbruised Sweet Potatoes

Select firmer, uncracked sweet potatoes without soft spots or bruises, and store in a dry, cool place until ready to microwave.

Clean and Dry Thoroughly

Clean sweet potatoes and dry the skin thoroughly before microwaving for best results.

Poke Holes Before Cooking

Poking a few holes with a fork over the sweet potato allows steam to escape which prevents bursting or uneven cooking.

Microwave on High for 4-6 Minutes

For one medium sweet potato, microwave on high for 4-6 minutes depending on your microwave power, flipping halfway through.

Check for Doneness

Test doneness by poking all over with a fork - flesh should be soft enough to pierce through easily when done.

Let Stand 5 Minutes

Allowing the microwaved sweet potato to stand for 5 minutes helps finish the cooking process and equalize moisture.

Slice Lengthwise Before Eating

Cutting the sweet potato lengthwise down the middle with a knife makes it easier to eat the flesh right out of the skin.

Avoid Adding Sugar or Salt

For maximum nutrition and blood sugar control, enjoy microwaved sweet potatoes plain or just with a touch of butter/spices.

Ideas for Using Microwaved Sweet Potatoes

Here are some nutritious and delicious ways to enjoy microwaved sweet potatoes as part of a diabetes-friendly diet:

Microwaved Sweet Potato Breakfast Bowl

Top your microwaved sweet potato with Greek yogurt, walnuts, chia seeds and cinnamon for a balanced breakfast.

Sweet Potato Veggie Scramble

Add diced microwaved sweet potato to a scramble with onions, spinach, bell pepper and egg whites.

Chicken Sweet Potato Salad

Combine chopped chicken breast with diced microwaved sweet potato, avocado, onion, arugula and balsamic vinaigrette.

Veggie Chili with Sweet Potato

Add cubed microwaved sweet potato to a fiber-filled chili with beans, tomatoes, zucchini, peppers and spices.

Roasted Sweet Potato Soup

Puree sliced microwaved sweet potatoes with sauteed onions and garlic in broth for a creamy, comforting soup.

Curried Chicken & Sweet Potatoes

Saute cubes of microwaved sweet potato with chicken, onions, ginger and curry powder for an easy one-pot meal.

With a bit of creativity, microwaved sweet potatoes can be used in everything from appetizers to desserts as part of your diabetes diet. Their fiber, vitamins and antioxidants support your health goals.

Microwaving Tips for Other Root Vegetables

In addition to sweet potatoes, other nutritious root vegetables can be conveniently cooked with similar microwaving techniques:

Russet or Red Potatoes

Scrub clean potatoes, poke with a fork, and microwave on high 5-7 minutes until easily pierced through. Allow to stand before serving.

Parsnips

Clean parsnips, slice diagonally, place in a dish with 2 Tbsp water, cover and microwave on high 4-5 minutes until tender.

Turnips

Peel turnips and cut into 1-inch chunks. Place in a microwavable dish with 2 Tbsp broth, cover and microwave on high 5-6 minutes until fork tender.

Butternut Squash

Peel squash, cube into 1-inch pieces, place in dish with 2 Tbsp water, cover and microwave on high for 6-8 minutes.

Beets

Trim ends off beets, wrap in damp paper towel and microwave on high 5-7 minutes. Allow to stand before peeling off skin.

The Bottom Line

Enjoying microwaved sweet potatoes and other vegetables is an easy way for people with diabetes to incorporate nutritious carbohydrates and fiber into meals and snacks. Understanding the calorie content and nutritional benefits of microwaved sweet potatoes can help you include them as part of a balanced approach to blood sugar management.

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.