Sweet potatoes

Sweet potato, raw, unprepared

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Sweet potatoes FAQ

Table of Contents

• Are sweet potatoes gluten free?
• Are sweet potatoes keto?
• Are sweet potatoes low FODMAP?
• Are sweet potatoes paleo?
• Are sweet potatoes high in fiber?
• Are sweet potatoes high in carbs?
• Are sweet potatoes low histamine?
• Are sweet potatoes high in iron?
• Are sweet potatoes high in potassium?
• Are sweet potatoes high in cholesterol?
• Are sweet potatoes a good source of protein?
• Are sweet potatoes high in fat?
• Do sweet potatoes contain sugar?
• Are sweet potatoes high in sodium?
• Are sweet potatoes high in calcium?
• Are sweet potatoes high in magnesium?
• Are sweet potatoes high in vitamin C?
• Are sweet potatoes high in lysine?
• Does sweet potato contain lectins?
• Are sweet potatoes high oxalate?
• Are sweet potatoes low in phosphorus?
• Is sweet potato high in uric acid?
• Are sweet potatoes high in arginine?
• Are sweet potatoes high in purines?
• Are sweet potatoes high in vitamin K?
• Are sweet potatoes high in estrogen?
• Do sweet potatoes boost testosterone?
• Is sweet potato good for fertility?
• Is sweet potato vegan?
• Is sweet potato whole30?
• Can you eat sweet potatoes on the Mediterranean diet?
• Are sweet potatoes high in beta carotene?
• Are sweet potatoes high in Vitamin A?

Are sweet potatoes gluten free?

Yes, sweet potatoes are naturally gluten-free. Gluten is a type of protein found in grains like wheat, barley, and rye, but it’s absent in sweet potatoes. Always be careful with pre-packaged or restaurant-prepared sweet potatoes though, as they may have added ingredients or been processed in a facility with other foods that contain gluten.

Are sweet potatoes keto?

Sweet potatoes aren’t typically recommended for the strict ketogenic diet because of their higher carb content. A medium sized sweet potato has around 42 grams of carbohydrates. The ketogenic diet commonly limits carbs to 20-50 grams per day, so including sweet potatoes may push you past your carb allotment.

Are sweet potatoes low FODMAP?

Sweet potatoes are not considered low FODMAP food. FODMAP refers to Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, which are types of carbohydrates that some people have trouble digesting. A small serving, up to 70 grams of sweet potatoes, is considered to be moderate FODMAP. Portions larger than 70 grams are high in FODMAPs.

Are sweet potatoes paleo?

Yes, sweet potatoes are considered Paleo-friendly. The Paleo diet mimics the types of foods our hunter-gatherer ancestors might have eaten and includes fruits, vegetables, lean meats, and tubers, like sweet potatoes.

Are sweet potatoes high in fiber?

Yes, sweet potatoes are high in fiber. They are an excellent source of fiber with 6 grams of fiber, contributing to 23% of the recommended daily value based on a 2,000-calorie diet. Fiber is an important nutrient that aids in digestion, helps maintain blood sugar levels, and can assist in weight management.

Are sweet potatoes high in carbs?

Yes, sweet potatoes are relatively high in carbohydrates. One medium sweet potato that is about 5 inches long and 2 inches in diameter (130 grams) contains approximately 42 grams of carbohydrates, which is around 15% of the recommended daily intake for adults based on a 2,000 calorie daily diet.

Are sweet potatoes low histamine?

Sweet potatoes are generally considered to be a low histamine food. Histamine is a chemical that your body makes as part of your immune response, and it can also be found in certain foods. However, individuals with histamine intolerance still need to observe their own reactions to different foods because levels of tolerance can vary.

Are sweet potatoes high in iron?

Sweet potatoes do contain iron, but not in very high levels. A medium-size sweet potato holds about 1.3 milligrams of iron, which is about 7% of the recommended daily value (DV) for iron.

Are sweet potatoes high in potassium?

Yes, sweet potatoes are relatively high in potassium. They are a good source of potassium, with a medium sweet potato containing about 708 milligrams of potassium. This is approximately 15% of the recommended daily intake of 4700 milligrams for adults.

Are sweet potatoes high in cholesterol?

No, sweet potatoes do not contain cholesterol. Cholesterol is a type of fat that is only found in animal products. As a plant-based food, sweet potatoes are naturally cholesterol-free.

Are sweet potatoes a good source of protein?

Sweet potatoes are not considered a high source of protein. A medium-sized sweet potato, about 130 grams, contains around 3 grams of protein. According to the Dietary Reference Intake, an adult woman should consume about 46 grams and an adult man should consume about 56 grams of protein per day. Therefore, a sweet potato provides only a small fraction of the daily recommended protein intake.

Are sweet potatoes high in fat?

No, sweet potatoes are very low in fat. A medium-sized sweet potato contains roughly 0.2 grams of fat, which is less than 1% of the daily recommended intake of 44-77 grams, based on a 2000 calorie diet.

Do sweet potatoes contain sugar?

Yes, sweet potatoes do contain sugar, but it’s naturally occurring and not added sugars. A medium-sized sweet potato contains approximately 7 grams of sugar. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of calories daily. Additionally, these sugars found in sweet potatoes are accompanied by dietary fiber and complex carbohydrates which help regulate the body’s sugar absorption, unlike added sugars in many processed foods.

Are sweet potatoes high in sodium?

No, sweet potatoes are low in sodium. A medium-sized sweet potato contains around 116 milligrams of sodium, well below the daily recommended limit of 2,300 milligrams.

Are sweet potatoes high in calcium?

Sweet potatoes are not a high source of calcium. A medium-sized sweet potato contains around 63 milligrams of calcium. For comparison, the recommended daily intake is around 1,000 milligrams for adults, so a sweet potato only provides a small proportion of the daily calcium requirement.

Are sweet potatoes high in magnesium?

No, sweet potatoes are not high in magnesium. A medium-sized, baked sweet potato contains about 53 milligrams of magnesium. Although sweet potatoes provide magnesium, they would not typically be characterized as being “high” in this mineral. The Recommended Dietary Allowance (RDA) for magnesium is 420 mg/day for men and 320 mg/day for women. Therefore, while sweet potatoes contribute to your magnesium intake, it’s necessary to include other sources of magnesium in your diet to meet daily requirements.

Are sweet potatoes high in vitamin C?

No, sweet potatoes are not high in vitamin C, but can contribute to your daily vitamin C needs. A medium-sized, baked sweet potato provides approximately 5 milligrams of Vitamin C, which is 6% of the recommended daily intake (90 mg/day for men, 75 mg/day for women). In addition to boosting your immune system, Vitamin C aids in skin health and has antioxidant properties.

Are sweet potatoes high in lysine?

Sweet potatoes contain a moderate level of lysine. Almost 0.06g is found in 100g of sweet potatoes. This contributes to the daily requirement which stands around 1-1.5 grams for an average adult, but it is not particularly high when compared with other sources such as meat or legumes.

Does sweet potato contain lectins?

Yes, sweet potatoes do contain lectins, although in relatively small amounts compared to other foods like legumes and whole grains. Lectins are a type of protein that can bind to specific carbohydrates. Some people may have dietary sensitivities to lectins, but cooking can significantly reduce their levels and make them less problematic.

Are sweet potatoes high oxalate?

Sweet potatoes contain a medium amount of oxalate, estimated to be around 30 milligrams for a medium-sized baked sweet potato. Oxalates are naturally occurring substances found in a wide variety of foods and can contribute to kidney stone formation in susceptible individuals. However, for most people, the presence of oxalates does not pose a health risk and does not prevent sweet potatoes from being part of a healthy diet.

Are sweet potatoes low in phosphorus?

Yes, sweet potatoes are relatively low in phosphorus. A medium-sized sweet potato (~150g) contains approximately 99 milligrams of phosphorus, which constitutes about 8% of the recommended daily value for an adult.

Is sweet potato high in uric acid?

No, sweet potatoes are not high in uric acid. Uric acid is produced in the body when it breaks down purine, a compound found in certain foods. Sweet potatoes, being low in purines, contribute minimal amounts of uric acid when consumed.

Are sweet potatoes high in arginine?

Sweet potatoes contain a moderate amount of arginine, with about 0.31 grams in a medium-sized (150g) sweet potato. Arginine is an important amino acid that the body uses to produce proteins. There’s no specific recommended daily value for arginine but it’s generally included in a balanced diet.

Are sweet potatoes high in purines?

No, sweet potatoes are low in purines. High levels of purines are found in certain meats and fish, but vegetables, including sweet potatoes, typically have low amounts. This makes them a suitable option for those monitoring their purine intake, such as individuals with gout.

Are sweet potatoes high in vitamin K?

Sweet potatoes contain a small amount of vitamin K, but they’re not considered a high source. A medium-sized sweet potato provides around 4 micrograms of Vitamin K, which is approximately 4% of the recommended daily value for adults.

Are sweet potatoes high in estrogen?

No, sweet potatoes do not contain estrogen. They do, however, contain beta-carotene and vitamin A which can support hormone balance but they don’t specifically contain or increase estrogen.

Do sweet potatoes boost testosterone?

There is no specific scientific evidence to suggest that sweet potatoes directly boost testosterone levels. However, they are rich in carbohydrates and dietary fiber, which can support overall health and energy levels, potentially indirectly supporting testosterone production.

Is sweet potato good for fertility?

Yes, sweet potatoes can be beneficial for fertility due to their high beta-carotene content which is converted to vitamin A in the body. One medium sweet potato provides about 1,403 micrograms of vitamin A, which is over 50% of the daily recommended intake for men (900 mcg) and women (700 mcg). Vitamin A plays a crucial role in reproduction and fetal development.

Is sweet potato vegan?

Yes, sweet potatoes are vegan. They are a type of root vegetable that is plant-based and do not contain any animal products or by-products.

Is sweet potato whole30?

Yes, sweet potatoes are Whole30 compliant. They are a natural, unprocessed food that is rich in nutrients, and perfect as part of a balanced diet during a Whole30 meal plan. Whole30 emphasizes whole foods and the elimination of sugar, alcohol, grains, legumes, soy, and dairy.

Can you eat sweet potatoes on the Mediterranean diet?

Yes, you can eat sweet potatoes on the Mediterranean diet. They are a great source of complex carbohydrates, fiber, and various beneficial nutrients in line with the key components of this diet.

Are sweet potatoes high in beta carotene?

Yes, sweet potatoes are high in beta carotene. A medium-sized sweet potato contains around 17,868 micrograms of beta carotene. As a reference, the recommended dietary allowance (RDA) for vitamin A, which is converted from beta carotene, is 700-900 micrograms for adults. So, a single sweet potato can provide well over the daily requirements of beta carotene.

Are sweet potatoes high in Vitamin A?

Yes, sweet potatoes are incredibly high in Vitamin A, thanks largely to their beta carotene content. A medium-sized sweet potato contains around 29,793 International Units (IU) of Vitamin A, which represents more than 5 times the recommended daily value of 5,000 IU for adults. Notably, Vitamin A from plant foods comes in the form of provitamin A carotenoids, which are converted into active Vitamin A in the body. Sweet potatoes are among the most effective sources for this conversion.