The easiest way to prepare sweet potatoes is to roast them in the oven like baked potatoes until soft.
Carbohydrate and Fiber Counts for Sweet Potatoes
- 1 medium sweet potato (5" long, 2" in diameter; about 4 oz - ¼ lb): 20 grams effective (net) carbohydrate plus 4 grams fiber and 105 calories
- ½ cup cooked mashed sweet potato: 18 grams effective (net) carbohydrate plus 3 grams fiber and 92 calories
- ½ cup canned unsweetened sweet potatoes, mashed: 25 grams effective (net) carbohydrate plus 2 grams fiber and 116 calories
Glycemic Index for Sweet PotatoesThe averages in studies of sweet potatoes ranged between 44 and 78, with an average of 61.
Glycemic Load of Sweet Potatoes
- 1 medium sweet potato (5" long, 2" in diameter; about 4 oz - ¼ lb): 10
- ½ cup cooked mashed sweet potato:9
- ½ cup canned unsweetened sweet potatoes, mashed: 12
Health Benefits of Sweet PotatoesSweet Potatoes is an excellent source of vitamin A, vitamin C, manganese, and all the carotenes, especially beta-carotene. It is also a very good sources of vitamin b6, and potassium, and a good source of copper and fiber. They are also an excellent source of antioxidants which may help protect our cells from damage.
Reduced-Carb Recipe with Sweet Potato
More Information About Sweet Potatoes at Calorie Count.
Compare the Carb Counts of Root Vegetables
More Carb Profiles:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007
USDA National Nutrient Database for Standard Reference, Release 21.