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5 Winter Superfoods: Sweet Potatoes: Nutrient Profile

Sweet potatoes are a Native American plant that was the main source of nourishment for early homesteaders and for soldiers during the Revolutionary War. These tuberous roots are among the most nutritious foods in the vegetable kingdom. They are packed with calcium, potassium, and vitamins A and C. This is why one colonial physician called them the "vegetable indispensable." Sweet potatoes are often confused with yams, but yams are large, starchy roots grown in Africa and Asia. Yams can grow up to 100 pounds and are rarely available in American supermarkets. Nutritionally, sweet potatoes greatly outweigh yams. Because of the common use of the term "yam," it is acceptable to use this term when referring to sweet potatoes. Sweet potatoes contain an enzyme that converts most of its starches into sugars as the potato matures. This sweetness continues to increase during storage and when they are cooked.

Nutrient Profile
Serving size 3 1/2 oz raw (1 1/2 cups shredded)
Amounts Per Serving % Daily Value
Calories140 
Calories from Fat00
Total Fat0g0%
Saturated Fat0g0%
Cholesterol0mg0%
Sodium24mg1%
Potassium195mg5%
Total Carbohydrate6g2%
Dietary Fiber2g8%
Sugars3g 
Protein1g 
Vitamin A 15%
Vitamin C 47%
Calcium 4%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

 

WebMD Public Information from the U.S. Department of Health and Human Services

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