Sweet potato (Ipomoea batatas)

Sweet potato (Ipomoea batatas)

Sweet potato characteristics

  • High in fibre
  • Low glycaemic index
  • Rich in vitamins A, B6, B9 and C
  • Rich in copper and manganese
  • Reduces the risk of cancer and cardiovascular disease
  • Improves liver function

Nutritional and calorific values of sweet potatoes

For 100g of sweet potatoes:

  • Energy: 62.8 kcal
  • Water: 78g
  • Protein: 1.69g
  • Carbohydrates: 12.2g
  • Lipids: 0.15g
  • Sugars: 6.11g
  • Starch: 6.14g
  • Fibre: 2.9g
  • Sodium chloride salt: 0.079g
  • Calcium: 32.5mg
  • Copper: 0.13mg
  • Iron: 0.71mg
  • Iodine: 3 mcg
  • Magnesium: 22.5mg
  • Manganese: 0.38mg
  • Phosphorus: 43 mg
  • Potassium: 353mg
  • Sodium: 31.5mg
  • Zinc: 0.26mg
  • Beta-carotene: 10500 mcg
  • Vitamin E: 0.83mg
  • Vitamin K1: 2.2 mcg
  • Vitamin C: 16.2mg
  • Vitamin B1 or thiamine: 0.082 mg
  • Vitamin B2 or riboflavin: 0.077mg
  • Vitamin B3 or PP or niacin: 1.01mg
  • Vitamin B5 or pantothenic acid: 0.73 mg
  • Vitamin B6: 0.23mg
  • Vitamin B9 or total folate 6mcg

An average calorie content of 62.8 cal/100g. Water, fibre, starch and above all a remarkable richness in beta-carotene.

The benefits of sweet potatoes: why eat them?

  • Moderate calorie content
  • Low glycemic index
  • Source of fibre
  • Rich in vitamin A
  • Source of antioxidants

Choosing the right sweet potato

Sweet potatoes consist of a fibrous flesh that can be of different colours (white, yellow, orange or purple) and a thick skin that is also coloured (orange or purple). It has an elongated shape that resembles a potato.

Sweet potatoes can be found in most supermarkets.

Sweet potatoes are similar to potatoes but have a different composition. In fact, sweet potatoes contain 50% more fibre than potatoes and have a much lower glycemic index. In addition, the colouring agents that are antioxidants in sweet potatoes are not found in potatoes.

The colour of their flesh ranges from creamy white to purple, orange and red. From a nutritional point of view, varieties with orange or purple flesh are preferable. The flesh should be firm, without soft spots or cracks.

Sweet potatoes can be stored for 7 to 10 days in a cool, dark, well-ventilated place.