Sweet Potatoes

Sweet Potatoes

Sweet potatoes are an excellent alternative to regular white potatoes because they contain half the sugar and twice the minerals. Yams, which are also a good alternative to white potatoes, are not nearly as high in vitamins and minerals as sweet potatoes.

Sweet potatoes are typically eaten cooked, but can be eaten raw as well. To bake, preheat the oven to 400 degrees. Wash, cut off the ends, and poke with a fork in several places. Bake on a baking sheet for 40-50 minutes or until they are soft throughout.

Serving size: 1 cup, baked with skin
Region: Throughout many parts of the world

Health Benefits

Blood Sugar Stabilize blood sugar levels and lower insulin resistance.


Calcium 76 mg 6%
Carbohydrates 41.4 g 14% A good cooked alternative to white potatoes.
Copper 0.3 mg 15%
Fiber 6.6 g 26%
Iron 1.4 mg 9%
Magnesium 54 mg 14%
Manganese 1 mg 33%
Potassium 950 mg 27%
Protein/Amino Acids 4 g 8% A source of all essential amino acids.
Vitamin A 38433 IU 769% Especially high in beta carotene.
Vitamin B1/Thiamin 0.2 mg 13%
Vitamin B2/Riboflavin 0.2 mg 12%
Vitamin B3/Niacin 3 mg 15%
Vitamin B5/Pantothetic Acid 1.8 mg 18%
Vitamin B6 0.6 mg 33%
Vitamin C 39.2 mg 65%
Zinc 0.6 mg 4%