Sweet potatoes are an indispensable golden food in the diet. However, before giving your menu, the first thing you need to know is how many calories are in 1 sweet potato. Let’s find out in detail with My Auris dentistry through the article to supplement the necessary energy for the body!
How many calories are in 1 sweet potato according to which factor?
Sweet potatoes are one of the tubers that often contain a lot of sugar and starch. Normally, 100 grams of sweet potatoes contain about 86 calories. Therefore, the normal calorie content will fluctuate around 180 – 200 calories and the amount of starch accounts for about 10%.
However, depending on the type of sweet potato as well as the way it is prepared, the calorie content will be different. Specifically:
Calorie content according to sweet potato variety
Purple sweet potatoes: 100g of purple sweet potatoes will contain 86 calories. Each purple sweet potato will be average size and weigh about 180 grams. So the calorie content provided to the body is up to 155 calories.
Preparing boiled or steamed sweet potatoes: After boiling, sweet potatoes will contain about 86 – 87 calories. And this calorie count is similar to regular purple sweet potatoes. According to nutrition experts, boiled sweet potatoes will account for about 86 calories in 100 grams of potatoes.
Roasted sweet potatoes: For baked sweet potatoes, the calorie content will be lost due to the water process, which will dehydrate the sweet potatoes. However, the calorie loss is not significant, about 84 – 85 calories in 100gr of roasted sweet potatoes.
Fried sweet potatoes: To prepare a dish of french fries, you need some ingredients such as 500gr of sweet potatoes, 100gr of flour noodles, 50g crispy flour, 100g sugar, cooking oil and 1 pack of unsweetened fresh milk. Thanks to these ingredients, we can make 970g of fried potato cakes, equivalent to about 1340 calories.
Nutrition content in What is 100g of sweet potatoes?
According to nutritionists, 100g of sweet potatoes will have nutritional content, specifically:
- Water: 86.8 grams
- Protein: 2.49 grams
- Fiber: 5.3 grams
- Carbs: 8.82 grams
- Vitamin C: 11 mg
- Vitamin B group such as 0.156 mg vitamin B1, 0.345 vitamin B2. 1.13mg vitamin B3,..
- Minerals: 78mg calcium, 70mg magnesium and 608mg potassium,..
Does eating sweet potatoes make you fat?
Sweet potato is an important food crop and very familiar to Vietnamese people. It is not simply a food but also brings many benefits to our health. However, whether eating sweet potatoes makes you fat is still a concern for many customers who want to lose weight.
According to nutrition experts, sweet potatoes are considered a “golden food” for weight loss. Because sweet potatoes do not cause fat for the following reasons:
- Sweet potatoes are rich in fiber: When you eat the calories in sweet potatoes, it will help you feel full longer, especially less hungry. At the same time, it prevents fat absorption. In addition, sweet potatoes promote stool movement in the colon and support the production of intestinal bacteria.
- Low calories do not cause weight gain or obesity
- High water content in 1 sweet potato: Dehydration and lack of water will slow down the body’s internal metabolism, causing the body to not release energy and accumulate excess fat. Eating sweet potatoes will help rehydrate cells, starting the metabolism process. At the same time, it helps prevent your body from accumulating excess fat, balances internal pH and eliminates toxins inside the body.
- Low glycemic index: Sweet potatoes do not cause an increase in blood sugar levels in the body, which will help you maintain a healthy body. Thanks to that, it can prevent diseases caused by hyperglycemia as well as effectively support weight loss.
How to eat sweet potatoes properly without gaining weight weight
To be effective in losing weight, when eating sweet potatoes you need to pay attention to the following issues:
Limit eating with other foods
Potatoes Lang is a food that is added to diets. However, to be effective, you should have a suitable processing method, even combined with other ingredients to avoid causing unwanted weight gain.
In addition to boiling and steaming sweet potato, you can prepare sweet potato in the following ways:
- Toss boiled sweet potatoes with a little pepper, salt, orange peel and low-fat milk. Next, mix well before using.
- Cut the sweet potato into small pieces and stir-fry with olive oil and chopped onion. Additionally, you can add a few of your favorite herbs.
- Grill a mixture of sweet potatoes, spinach and tomatoes. Then, add lemon juice before eating.
Eat in the morning
In addition to the above preparations, you can make substitutions for the morning menu. This is also a highly effective way to lose weight. In addition, you can eat it with yogurt or lettuce to help you feel full for a long time. At the same time, it still provides enough nutrition for the body.
Eat at noon
You can also use sweet potatoes for lunch instead of the main dish. This is an effective way to lose weight and help the body absorb nutrients best.
However, the amount of calcium in sweet potatoes is quite high, and it takes you 4 to 5 hours to absorb it into your body. At the same time, during the day, the body absorbs energy from sunlight for 2 – 5 hours, thereby helping to accelerate metabolism and calcium absorption
How to choose delicious sweet potatoes
Choosing delicious sweet potatoes also contributes to providing nutrients to the body. Thanks to that, the situation can be avoidedLoss of vitamins and minerals in sweet potatoes, especially not containing harmful pathogens. aria-level=”1″>Regarding the shape of sweet potatoes, choose oblong tubers, without waists or dents
In addition, the sweet potato has no signs of insect bites and is not soft or too wet. At the same time, when you hold it in your hand, it feels firm on your chin. The above article provides useful information about how many calories are in 1 sweet potato. From there, it helps you know the specific calorie content in 100gr of sweet potatoes. At the same time, you will know how to eat sweet potatoes to lose weight properly and ensure nutrients for your body. My Auris wishes you good health. If you have any questions, please contact us directly via hotline or My Auris Dental fanpage for further advice! Kim Dung
