How Many Sweet Potatoes are in a Cup? Nutrition & Benefits

How Many Sweet Potatoes are in a Cup?

Sweet potatoes are a nutritious root vegetable that can be used in both savory and sweet dishes. When cooking with sweet potatoes, you may wonder how many you need if a recipe calls for a certain cup amount. Heres a breakdown of how many whole sweet potatoes equal a cup when chopped or mashed.

Chopped Sweet Potatoes

When chopping sweet potatoes into diced cubes, the general rule of thumb is:

• 1 medium sweet potato (about 5 ounces or 150 grams) = around 1 cup chopped
• 1 large sweet potato (about 7 ounces or 200 grams) = around 1 1/2 cups chopped
• 1 extra large sweet potato (about 10 ounces or 300 grams) = around 2 cups chopped

These estimates can vary slightly depending on the exact size and density of the sweet potatoes. Weighing your sweet potatoes on a kitchen scale gives the most accurate results.

Mashed Sweet Potatoes

Since mashed sweet potatoes are denser than chopped, you typically get a bit less cup-for-cup:

• 1 medium sweet potato = around 3/4 cup mashed
• 1 large sweet potato = around 1 cup mashed
• 1 extra large sweet potato = around 1 1/4 to 1 1/2 cups mashed

When mashing, more water content is released from the sweet potatoes. So the final volume is reduced compared to chopped.

Sweet Potato Nutrition Facts

Sweet potatoes are packed with important vitamins, minerals, and plant compounds offering several health benefits. Here are some of the key nutrients found in one medium baked sweet potato (about 114 grams):

• Calories: 103
• Carbs: 24 grams
• Fiber: 4 grams
• Sugars: 7 grams
• Protein: 2 grams
• Vitamin A: 1403% DV
• Vitamin C: 33% DV
• Potassium: 15% DV
• Manganese: 16% DV
• Vitamin B6: 15% DV

Sweet potatoes provide bulk of your daily vitamin A needs, important for eye health. Theyre also one of the best plant-based sources of antioxidant vitamin C and contain decent amounts of potassium, manganese, vitamin B6 and other nutrients.

Benefits of Sweet Potatoes

Eating more sweet potatoes can benefit health in the following ways:

• Improve immunity: Vitamin A strengthens immune function and helps fight infections.
• Support eye health: Vitamin A helps prevent night blindness and reduces risk of macular degeneration.
• Reduce oxidative stress: Antioxidants including vitamin C combat cellular damage from free radicals.
• Stabilize blood sugar: Fiber helps moderate blood glucose levels and insulin response.
• Promote gut health: Prebiotic fiber feeds beneficial gut bacteria.
• Aid digestion: Good source of fiber to prevent constipation.

Antioxidants in Sweet Potatoes

Sweet potatoes contain a variety of antioxidant plant compounds that boost their nutrient profile:

• Beta-carotene: Key source of vitamin A converted from beta-carotene pigment responsible for orange flesh.
• Anthocyanins: Flavonoid pigments that provide purple and red sweet potato varieties with color.
• Chlorogenic acid: Reduces oxidative stress and helps moderate post-meal blood sugar spikes.
• Caffeic acid: Known for its anti-inflammatory and antioxidant effects in the body.

Comparing Sweet Potatoes and White Potatoes

Both sweet and regular white potatoes provide key nutrients, but there are some differences in their nutrition profiles.

Fiber

One medium sweet potato with skin contains 4 grams of fiber. A medium white potato with skin has 3 grams of fiber. Both provide decent amounts for gut health.

Vitamin A

Sweet potatoes are an excellent source of vitamin A. One medium sweet potato provides over 400% of your daily vitamin A needs. White potatoes contain no vitamin A.

Vitamin C

Sweet potatoes are higher in vitamin C. One medium sweet potato has 31 mg compared to just 12 mg in a medium white potato.

Potassium

White potatoes are a better source of potassium. A medium white potato provides 620 mg potassium versus 440 mg in a medium sweet potato.

Glycemic Index

Sweet potatoes have a lower glycemic index of 44 compared to white potatoes at 82. They cause a more gradual spike in blood sugar.

Sweet Potato vs. Yam

Sweet potatoes are sometimes confused with yams. While related, they are different:

• Sweet potatoes have thinner, smooth skin while yam skin is rough and scaly.
• Yams can grow much larger up to 120 pounds compared to just several pounds for sweet potatoes.
• Yams are starchier and drier than sweet potatoes which are more moist.
• Sweet potatoes are sweeter and have orange flesh while yams are less sweet with off-white, purple, or reddish flesh.
• In the U.S., the moist, orange-fleshed roots sold as yams are actually a variety of sweet potato.

Selecting and Storing Sweet Potatoes

Follow these tips for choosing the freshest sweet potatoes with the most nutrients:

• Pick sweet potatoes that are firm and free of bruises, cuts, or mold.
• Choose sweet potatoes with smooth, taut skin without wrinkles or sprouting.
• Avoid sweet potatoes with very large roots which may be fibrous and dry.
• Store unwashed sweet potatoes in a cool, dry place. Do not refrigerate.
• They will keep for 2-3 weeks. Refrigerate once cooked.

How to Cook with Sweet Potatoes

Sweet potatoes are versatile and delicious prepared in either savory or sweet dishes. Some serving ideas:

• Bake, roast, or pan fry and top with spices, herbs, butter, or oil.
• Mash, puree, or make into casseroles and soups.
• Grate raw into salads, bowls, or as coleslaw.
• Cube and add to stews, curries, and stir-fries.
• Spiralize into noodles or make into healthy fries by slicing.
• Prepare puddings, custards, pancakes, breads, and pies.

Sweet potatoes pair well with cinnamon, nutmeg, ginger, coconut, pecans, brown sugar, maple syrup, honey, orange, and vanilla.

Baking Sweet Potatoes

Baking whole sweet potatoes intact preserves the most nutrients. To bake:

• Preheat oven to 400F. Line a baking sheet with parchment.
• Wash and dry sweet potatoes. Prick several times with a fork.
• Place directly on rack or baking sheet. Bake 50-60 minutes until easily pierced.

Check larger sweet potatoes after 40 minutes. The skin will crack and caramelize when done.</p

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.