How many calories in 100g of sweet potatoes in a daily diet? By mistake, you can calculate the average total number of calories to tolerate for the body in a day. Therefore, to learn about this issue, read the article below!
How many calories does 100g of sweet potatoes contain?
Sweet potatoes are known to be healthy and low in starch, in which 100g of sweet potatoes has 86 – 119 kcal calories. At the same time, sweet potatoes also contain many nutrients as follows:
- Water: 86.8 gr
- Protein: 2.49gr
- Fiber: 5.3 gr
- Carbs: 8.82 gr
- Vitamin C: 11mg
- Vitamin B group such as 0.156mg vitamin B1, 0.345mg vitamin B2, 1.13mg vitamin B3,..
- Minerals: 78mg calcium, 70mg magnesium, 608mg potassium,..
In addition, the calorie content of sweet potatoes will vary between the types of sweet potatoes available on the market as well as the calorie content after processing the potatoes. lang.
Calorie content of sweet potato types
Purple sweet potatoes: Relatively low calorie content containing from 86 kcal for 100g of sweet potatoes. Among them, some types of sweet potatoes are less sweet and have a rich source of fiber.
Honey sweet potatoes (turmeric): The calories of honey sweet potatoes are 116 kcal, do not cause weight gain because they contain dietary fiber that promotes metabolism in the stomach, especially supporting better intestinal function.
Yellow sweet potatoes: Have a low calorie content of about 85.6 kcal but are high in sugar. Therefore, to lose weight, you should not eat too much of this type of potato.
Sweet potato content after processing
Sweet potatoes are considered a food with many nutrients. Additionally, sweet potatoes are processeddifferent, thanks to which the calorie content will increase or be lost significantly.
Boiled sweet potatoes: Will have a calorie content of 86 kcal lower than baked sweet potatoes. Therefore, users are encouraged to eat boiled sweet potatoes rather than baked sweet potatoes.
Roasted sweet potatoes: According to researchers, every 100 grams of roasted sweet potatoes will have a calorie content of about 84 – 85 kcal. In case, you grill and add spices such as honey, butter, etc., the calorie content will be higher than boiled sweet potatoes.
Fighting sweet potatoes: This is a greatly increased calorie content because this dish has many ingredients to prepare. For example, on average, 100g of sweet potato fries contain about 138 kcal. If nearly 1kg of fried sweet potatoes has a calorie content equivalent to 1,340 kcal.
Benefits of eating sweet potatoes every day
Sweet potatoes are a food that brings many health benefits such as supporting weight loss, preventing many chronic diseases, and improving skin. Therefore, the benefits of eating sweet potatoes every day:
Prevent cancer
Sweet potatoes can repel free radicals of cancer, especially sweet potatoes. According to American research, this type of potato has the ability to destroy, inhibit and prevent cancer cells from spreading. 400;”>If you provide a moderate amount of sweet potatoes into your body to improve eye diseases such as dry eyes, decreased vision, cataracts, etc. and protect against harmful agents such as bacteria and viruses.
Improve heart health
Experts believe that consuming sweet potatoes in moderate amounts can gradually reduce cholesterol levels and improve cardiovascular health. Besides, anthocyanins found in sweet potatoes have anti-inflammatory effects, reducing the risk of heart disease or brain damage due to stroke. At the same time, it prevents the formation of blood clots in the blood to reduce the risk of dangerous complications. Low GI food groups help balance blood sugar levels. WorriesThis food fits into a healthy eating plan, increasing vitamin and mineral intake and better controlling diabetes.
Some notes when eating sweet potatoes
Even though sweet potatoes are a nutritious food, you need to pay attention to some foods to lose weight effectively. Below are the best ways to help you control your weight when eating potatoes.
Do not replace rice
Sweet potatoes are very healthy for weight control, and you should not replace sweet potatoes with your main food. This can cause nutritional imbalance in the body, leading to exhaustion and some unwanted diseases.
Therefore, to reduce 20-25% of calorie intake, you should only use 1-2 sweet potatoes to replace 1-2 cups of rice/day, but should not completely replace the main source of starch.
Appropriate time to eat sweet potatoes >
The appropriate time to eat sweet potatoes is in the morning, noon and a little bit in the evening. In the morning, you can replace dishes containing a lot of starch such as vermicelli, noodles, pho, etc. with a sweet potato. Before dinner, you can eat a little sweet potato and add more vegetables to reduce the amount of starch or fat in your body.
Exercise regularly
Besides supplementing foods rich in nutrients, you need to exercise regularly which is also an effective way to help you get in shape. You can apply exercises such as jogging and cycling to help you be proactive in the process of improving your health.
Above is all the information about how many calories sweet potatoes have in 100g, hopefully it will be useful for you.
Kim Dung
