How Many Calories in 100g of Sweet Potatoes? Weight Loss Tips

When it comes to shedding pounds with natural foods, sweet potatoes are often recommended by many nutrition experts. Among the effective weight loss foods, sweet potatoes are a popular choice for many people's diets. So, how many calories are in sweet potatoes? How to eat sweet potatoes for weight loss? All the useful information will be revealed by Mytour in the following article, let's explore now!

How many calories in 100g of sweet potatoes?

Sweet potatoes are a common root vegetable often found in daily meals of many families. Not only do they have a delicious, naturally sweet flavor, but they are also proven to be effective in supporting weight loss. Therefore, sweet potatoes have become an essential dish in the diet of many people, especially those who work out at the gym. Some people also wonder how many calories are in 100g of sweet potatoes to adjust their meals accordingly. In fact, depending on the different types of sweet potatoes, the calorie content in 100g of sweet potatoes can vary significantly, as follows:

Purple Sweet Potatoes

Purple sweet potatoes are among the most beloved types of sweet potatoes nowadays. Thanks to their unique appearance with vibrant colors, this type of sweet potato has become an indispensable companion in the diet of many people. Purple sweet potatoes are also used to provide natural colors in the process of making desserts or drinks. However, this type of sweet potato does not appear frequently but only during a specific season of the year. According to statistics, 100g of purple sweet potatoes contains about 86 calories. With such relatively low calories, there is no reason for you not to add this dish to your daily diet.

Honey Sweet Potatoes

Unlike other types of sweet potatoes on the market, honey sweet potatoes often have higher nutritional value. Additionally, this type of tuber also has a naturally sweeter taste compared to other varieties. Antioxidants are also found in honey sweet potatoes. Therefore, this type of tuber is recommended for use in daily meals to improve skin immunity, making your skin smooth and radiant.

Many people often confuse honey sweet potatoes with yellow sweet potatoes because both types look almost identical. However, if you pay close attention, you will clearly see that honey sweet potatoes have a pink outer skin. When cut into, the flesh of honey sweet potatoes secretes a little honey-like liquid, while other types of sweet potatoes do not.

How many calories in sweet potatoes? For this type of honey sweet potatoes, there are about 103 calories per 100g. The flavor of this sweet potato is extremely fragrant and delicious, so you can prepare it in various dishes to add diversity to your weight loss menu.

Golden Sweet Potatoes

Golden sweet potatoes are a common and easily found type of sweet potato on the market. This variety is easy to grow and care for, so it's available year-round. Golden sweet potatoes are also used to add natural yellow color and sweetness to some familiar desserts. Many people wonder about the calorie content of this type of sweet potato, how many calories in 100g of sweet potatoes? According to information from the National Nutrition Institute's nutritional chart, every 100g of golden sweet potatoes contains about 85.6 calories. Therefore, if you're looking for a food that helps support effective weight loss, this is a suitable suggestion.

Nutritional Composition of Sweet Potatoes

In 100g of sweet potatoes, you'll find:

• Fat: 0.1 gram
• Fiber: 3 grams
• Starch: 20.1 grams
• Protein: 1.6 grams
• Sugar: 4.2 grams
• Water: 77%
• Calories: 86.

Health Benefits of Sweet Potatoes

Preventing Vitamin A Deficiency

Vitamin A deficiency can damage the eyes and weaken the immune system. Sweet potatoes contain beta-carotene compounds, which are excellent for health. They help the body absorb and convert into vitamin A to nourish the body. Therefore, adding sweet potatoes to your daily diet helps prevent deficiency of this vitamin.

Protecting Vision

Sweet potatoes are rich in beta-carotene. Therefore, they also help protect vision, prevent dry eyes, and shield the eyes from the harmful effects of free radicals.

Supporting Heart Health

Sweet potatoes also contain anthocyanins and flavonoids that help reduce the risk of heart diseases. Moreover, incorporating sweet potatoes into your daily diet helps lower high blood pressure due to their rich potassium content.

Reducing the Risk of Cancer

This is also a beneficial food that helps prevent the risk of kidney, breast, and stomach cancers due to the antioxidants present in sweet potatoes.

Improving Blood Sugar Levels

You may not know that white sweet potatoes are rich in fiber and contain minimal sugar. Therefore, consuming this type of sweet potato contributes to a healthier body and reduces the risk of type 2 diabetes.

Does Eating Sweet Potatoes Aid Weight Loss?

Sweet potatoes are not only loved for their naturally delicious flavor but also because they have the ability to effectively aid in weight loss and maintaining a slim figure. This type of food is readily available and affordable, making it a top choice for many people when building a diet plan for weight loss. Here are some reasons explaining why eating sweet potatoes helps with weight loss that you should know:

Low Glycemic Index

In addition to learning about how many calories sweet potatoes have, many people also wonder about the sugar content in this tuber. In reality, the taste of sweet potatoes is quite sweet. According to nutrition experts, in 100g of sweet potatoes, the glycemic index is low at around 50 along with a rich fiber content. This not only helps the digestive system function more efficiently in slowly digesting nutrients but also stabilizes blood sugar levels. As a result, insulin production will be maintained at a normal level, improving health, especially for those with diabetes.

Furthermore, some studies have also shown that consuming low glycemic index foods like sweet potatoes will make you feel full for longer. Consequently, cravings are better controlled, supporting the weight loss process to achieve desired results.

Rich in Fiber

Inside sweet potatoes, there is also a high content of fiber. This is an important compound for the health of each individual as well as for those who are on a diet. Fiber has the ability to effectively aid in weight loss by creating a network similar to a gel layer inside the stomach, making you feel full longer and no longer craving food. Sweet potatoes contain a amount of fermentable and soluble fiber that plays a role in increasing the activity of hormones in the body, helping the diet to achieve the desired results.

Rich in Vitamins and Minerals

In addition to having a low glycemic index, sweet potatoes also contain many vitamins and minerals that are good for the body. Despite being a common food, this root vegetable provides many excellent nutritional values.

In 100g of fresh sweet potatoes, there is 24.6% starch, 1.3% protein, 4.17% glucose, 0.1% fat, along with minerals such as calcium, manganese, copper, various vitamins including A, B, C,... which help support improving health issues, enhancing immunity effectively. Furthermore, sweet potatoes also contain anthocyanins - a compound that can help minimize heart pain caused by stroke and prevent the formation and development of blood clots in the arteries.

How to Eat Sweet Potatoes to Lose Weight

Not only learning how many calories are in sweet potatoes, many people also wonder how to eat sweet potatoes to effectively lose weight. In fact, losing weight with sweet potatoes does not mean just eating sweet potatoes instead of rice to accelerate weight loss. Eating sweet potatoes for weight loss needs to ensure enough other accompanying nutrients to avoid affecting health. Specifically, you can refer to some tips for eating sweet potatoes to maintain shape and control weight better as below: 

Limit Adding Other Foods

Sweet potatoes already have a naturally sweet taste. Therefore, you should only use one main ingredient, which is sweet potatoes, in the cooking process to preserve the natural flavor. You can boil or bake sweet potatoes to make the main meal of the day. This root vegetable also contains enough calories and fiber needed to make you feel full, so you need to limit combining with other foods when cooking if you want to successfully lose weight. 

Eat Sweet Potatoes for Breakfast 

Every morning, instead of eating noodles or rice noodles, you can choose to effectively and simply supplement energy with a sweet potato. This is also a weight loss solution that brings four times better results than other common methods. You can also innovate your breakfast with sweet potatoes by eating them with green vegetables or yogurt. This will ensure that your body is provided with enough energy to start a new day actively. 

Eat Sweet Potatoes for Lunch

Another effective way to lose weight by consuming sweet potatoes is to eat them for lunch. In fact, after consumption, the calcium content in sweet potatoes takes at least 4 - 5 hours to be fully absorbed by the body. Particularly, sunlight exposure from 2 - 5 PM significantly enhances the calcium absorption process, making it advisable to eat sweet potatoes for lunch.

Tips for Choosing the Best Sweet Potatoes 

In addition to knowing how many calories sweet potatoes have, you should also learn the secrets to choosing the best sweet potatoes to select quality tubers for your daily meals. Specifically, you can consider some tips as follows:

• Prioritize selecting sweet potatoes that are firm and fresh, without any bruises or cracks on the surface.
• Avoid buying overly large sweet potatoes as they tend to be fibrous; opt for medium-sized ones instead.
• Avoid choosing sweet potatoes with holes or black spots on the skin as most of these are already spoiled.

Weight Loss Menu with Sweet Potatoes

Knowing how many calories sweet potatoes have will help you adjust your daily meals properly in your diet. If you don't have an idea of how to build a weight loss menu with sweet potatoes that makes sense, you can refer to the 7-day meal plan with sweet potatoes below:

• Day 1: Eat sweet potatoes with boiled eggs. According to the US Department of Agriculture, eggs are rich in nutrients such as vitamin C, calcium, protein, vitamin A, vitamin B12,... which are very good for the body. Therefore, combining these two foods together will provide you with enough energy to work.
• Day 2: Eat sweet potatoes with nuts, fruits, and vegetables. You can freely choose your favorite fruits or nuts to accompany sweet potatoes. These are all beneficial foods for the body so you can maintain this eating style daily.
• Day 3: Bananas combined with sweet potatoes. In 100g of banana, there are only about 89 calories. Therefore, this is also a suitable food for weight loss. A smoothie of bananas with sweet potatoes will be a perfect meal for you. If you're too busy to prepare everything, you can eat 1-2 boiled sweet potatoes and then have fresh bananas mixed with yogurt.
• Day 4: Lean meat with sweet potatoes. This is the time when your body is gradually accustomed to the diet. Therefore, you can change the taste by combining sweet potatoes with lean meats such as beef, chicken,... This meal not only tastes delicious but also provides protein for the body.
• Day 5: Sweet potatoes with soy milk. According to the US Department of Agriculture, soy milk is rich in nutrients such as vitamin C, fiber, calcium, potassium,... Especially, in 250ml of soy milk, there are only about 80 calories, making it extremely suitable to add to the diet.
• Day 6: Sweet potatoes with oats. Although the calorie content in oats is not too low (389 calories/100g of oats), when cooked, oats will expand a lot and help you feel full longer than other foods. Therefore, eating sweet potatoes with oats is a suitable suggestion for those who are losing weight.
• Day 7: Sweet potatoes with yogurt. Yogurt has a low calorie content (only 58 calories/100g of yogurt) and is very rich in probiotics good for digestion. Therefore, you can try combining boiled sweet potatoes with yogurt to stimulate the digestive activity of fat 'excretion' through digestion and limit the accumulation of excess fat, effectively losing weight.

Some Notes When Eating Sweet Potatoes

It's advisable to consume sweet potatoes in moderation to avoid kidney stones as they contain high levels of oxalates. Additionally, excessive consumption of sweet potatoes can contribute to an increase in vitamin A levels, leading to potential toxicity. This can also affect the heart and stomach. Therefore, you should consider moderating your intake to avoid unnecessary nutrient overload and adverse reactions.

Some Frequently Asked Questions

The article above has provided you with information on 'how many calories in sweet potatoes?' as well as a weight loss diet plan with sweet potatoes for a week. Hopefully, after reading, you will learn more about effective weight loss methods with sweet potatoes to quickly achieve your dream body. To discover more weight loss tips, don't forget to follow articles on Mytour !