1 cup of microwaved or baked sweet potato (without skin) contains 180 Calories. The macronutrient breakdown is 90% carbs, 1% fat, and 9% protein. This is a good source of fiber (24% of your Daily Value), potassium (20% of your Daily Value), and vitamin a (214% of your Daily Value).
- Makes
- 1 cup
- Prep Time
- 1 minutes
- Cook Time
- 4 minutes
Ingredients
Directions
- OVEN (best option): Wash potatoes and puncture a few times with a fork or use knife to cut small slits down sides. Cover baking sheet with parchment paper, bake 425F for 50-60 minutes. You can batch cook several potatoes for 2 days. when cooled & store in air tight container in refrigerator. DO NOT EAT THE SKIN - this is very difficult on the gut to digest.
- MICROWAVE (quick timeline): Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much). DO NOT EAT THE SKIN - this is very difficult on the gut to digest.
Nutrition Facts
For 1 cup of microwaved or baked sweet potato (without skin) (200g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 180 | |
| Fats | 0.3g | 0.4% |
| Saturated fats | 0.1g | 0.5% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 72mg | 3% |
| Carbs | 41g | 15% |
| Net carbs | 35g | |
| Fiber | 7g | 24% |
| Sugar | 13g | |
| Protein | 4g | |
| Calcium | 76mg | 8% |
| Iron | 1mg | 17% |
| Potassium | 950mg | 20% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 86μg | |
| Beta carotene | 23018μg | |
| Caffeine | 0mg | |
| Choline | 26mg | 5% |
| Copper | 0.3mg | 36% |
| Fluoride | 0μg | |
| Folate (B9) | 12μg | 3% |
| Lycopene | 0μg | |
| Magnesium | 54mg | 13% |
| Manganese | 1mg | 43% |
| Niacin | 3mg | 19% |
| Pantothenic acid | 2mg | 35% |
| Phosphorus | 108mg | 15% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 17% |
| Selenium | 0.4μg | 1% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 18% |
| Vitamin A IU | 38436IU | |
| Vitamin A | 1922μg | 214% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 45% |
| Vitamin C | 39mg | 44% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 5μg | 4% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 13g | |
| Sucrose | 5g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 6g | |
| Galactose | 0g | |
| Starch | 14g | |
| Fats | ||
| Saturated fats | 0.1g | 0.5% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 0.2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 0.4g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.2g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.1g | |
| Serine | 0.2g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |