purple skin sweet potato nutrition

Botanically, this starchy tuber plant is a dicotyledon, belonging to the family of Convolvulaceae, and named botanically as Ipomoea batatas. Read more: Why Potatoes With More Color Are Healthiest. 97 % 32g Carbs. 7 %2 gProtein. Offering a well-balanced sweetness and texture, Stokes Purple® sweet potato is a unique variety with purple skin and rich purple flesh that intensifies when cooked. It should not be Their vibrant color explains why the ORAC value of purple sweet potatoes is so high, coming in at 2,720, at least in their raw form (tests on the cooked version have not yet been published). This underground tuber initially cultivated in the Central American region. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. On the other hand, purple sweet potatoes have more anthocyanins, the flavonoid found in blueberries. Change ), You are commenting using your Twitter account. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Sign Up. In fact, take one look at the purple potatoes nutrition profile and it’s easy to see why they’re so great for improving your health. 91 %20 gCarbs. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. It is also denser with a dryer texture. Terms of Use Purple sweet potatoes are a type that has a light purple skin and a deep purple flesh. Log Food. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. Vitamin A also helps your body process and use iron properly. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Log Food. Daily Goals. Calorie Goal 1,910 cal. Purple yams have greyish-brown skins and purple flesh, and their texture becomes soft like a potato when cooked. . TASTE – Not very sweet, and pretty dry inside. The skin of sweet potatoes, or shakarkandi, has health benefits that include helping your digestive system and supplying a major source of vitamin A and minerals. In fact, take one look at the purple potatoes nutrition profile and it’s easy to see why they’re so great for improving your health. 11) Anti-Microbial Studies. Stokes potatoes (what’s featured in this recipe and pictures) have a bright purple flesh and purple tinted skin. , Satsumaimo Satsumaimo - Japanese Purple Skin Sweet Potato. And like regular sweet potatoes, they have a low glycemic index, making them a good option for a diabetic diet. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Log In. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. The unusual color and health benefits command a higher price, opening a potentially profitable niche market. The Stokes Purple® sweet potato is grown in California and is non … Aside from its unique bold color it also contains anthocyanin antioxidants (just like blueberries) and is a good source of vitamin C and fiber, making it healthy and nutritious. Less than 2% of the Australian Sweet Potato production. All make a sweeter, moister alternative to plain white potatoes. Daily Goals. How does this food fit into your daily goals? Sign Up. 94 % 32g Carbs. To put that number in perspective, blueberries are 4,669. Daily Goals. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. Kirsten has a Master of Science in Nutrition and Bachelor of Science in Dietetics. Soluble fiber helps stabilize blood sugar and cholesterol levels. They have a taste very similar to the more common orange sweet potatoes but are generally believed to have more potent antioxidant properties. Generic Generic - Japanese Purple Sweet Potato. Also known as the Japanese sweet potato, Okinawan sweet potatoes have a skin that’s more white/cream colored compared to the Stokes variety. Prefer mashed for your starches? If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. ( Log Out /  Regal Sweet Potatoes. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. 90 / 2,000 cal left. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Purple sweet potato anthocyanins may also help with weight loss and body composition. That’s a … The flesh ranges from beige to white, red, pink, violet, yellow, orange and purple. 3 % 1g Protein. Serving Size : 100 g . used as a substitute for professional medical advice, Nutritional Value Murasaki sweet potatoes are an excellent source of vitamin A, and a good source of potassium, dietary fiber, and vitamin C. They also contain iron, calcium, protein, and beneficial amino acids. 0 %--Fat. Log In. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. Purple sweet potatoes are root vegetables. Purple sweet potatoes are rich in anthocyanins, which possess strong antioxidant properties. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. The sweet potato is a large, starchy and nutritious tuberous root with an intense natural sweetness which is produced by an enzyme that converts most of the starches to sugars as the potato matures. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Second most popular, with around 8% of sales. 100g (3.5oz) has only 76 calories and 80.13% water, 1.37% protein, 17.72% carbohydrates (2.5% Fibre 2.5% and 5.74% Sugar. Sweet potatoes with purple flesh are from the same family as regular sweet potatoes. The purple taters are almost 60% there. How does this food fit into your daily goals? It’s color comes from anthocyanins also found in fruits like blueberries making it very high in nutrition content. Generally a little harder to find than other types of sweet potatoes, purple sweet potatoes can be prepared in a number of different ways. https://myfavouritepastime.com/2018/04/19/purple-skin-sweet-potato Log In. Because of this stabilization, they may play an important part in fighting diabetes and obesity. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. The purple skin sweet potato has a purple skin and white flesh. Change ), You are commenting using your Facebook account. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. Leaf Group Ltd. 113 / 2,000 cal left. The tubers of sweet potato are fusiform, elongated subterranean of red, purple, brown, yellow-brown and white color. Nutrition facts and Information for Sweet potato, cooked, baked in skin, without salt [Sweetpotato] ... protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium. Offering a well-balanced sweetness and texture, Stokes Purple® sweet potato is a unique variety with purple skin and rich purple flesh that intensifies when cooked. Learn how your comment data is processed. Stokes Purple Sweet Potatoes. While all potatoes, including purple sweet potatoes, blue potatoes, white potatoes and yellow potatoes, are high in carbohydrates, they also contain fiber and an array of important vitamins and minerals. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. Privacy Policy While all potatoes, including purple sweet potatoes, blue potatoes, white potatoes and yellow potatoes, are high in carbohydrates, they also contain fiber and an array of important vitamins and minerals. Oriental sweet potato, referred to as Japanese yam, is a healthy addition to your diet due to the nutrition it offers, especially vitamins B, C and E and potassium. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. The thing that sets purple sweet potatoes apart when it comes to their nutritional value is that they are packed with antioxidants. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. SKIN – Deep purple. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol . Okinawan Okinawan - Purple Sweet Potato (With Nutrients) Serving Size : 133 grams (1 cup) 140 Cal. Fitness Goals : Heart Healthy. Find nutrition facts for over 2,000,000 foods. Okinawan Okinawan - Purple Sweet Potato (With Nutrients) Serving Size : 133 grams (1 cup) 140 Cal. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Log In. The purple skin sweet potato has a purple skin and white flesh. About Food Exercise Apps Community Blog Shop Premium. Has a red purple skin, with bright, white flesh including occasional purple areas. Their flesh is comparably purple. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. The sweet potato is a popular ingredient in many classic, cool-weather recipes. With a beautiful deep purple-red skin and orange flesh, these sweet potatoes are perfect for baking. 140 / 2,000 cal left. Remember to talk to your doctor before making any major changes to your diet and day-to-day routine. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. This site uses Akismet to reduce spam. 9 %2 gProtein. Aside from its unique bold color it also contains anthocyanin antioxidants (just like blueberries) and is a good source of vitamin C and fiber, making it healthy and nutritious. NUTRITION – Data from Whole Foods. Satsuma Sweet Potatoes (USDA), I love everything food: eating, cooking, baking and travelling. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. ( Log Out /  Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. It takes longer to bake than most other varieties and has less sugar, although many home chefs say they prefer this. ( Log Out /  Change ). Her work has appeared on nutrition and health websites such as SparkPeople, CureJoy, and Healthline. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Purple Potato Information. 0 %--Fat. It is well known that sweet potatoes are rich in vitamins, minerals, and fiber and have good nutritional value. Log In. For starters, they boast different antioxidants. ( Log Out /  The material appearing on LIVESTRONG.COM is for educational use only. Use of this web site constitutes acceptance of the LIVESTRONG.COM Sign Up. Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. How does this food fit … Sweet potatoes are high in antioxidants, particularly beta carotene, chlorogenic acid, and vitamins C and E. Furthermore, purple sweet potatoes are high in antioxidants called anthocyanins . 29. "A purple sweet potato looks a lot like your everyday orange sweet potato from the outside but has darker skin and is purple on the inside," says Maggie Moon, M.S., R.D., author of The MIND Diet.Anthocyanins are the same plant compounds that give blueberries, pomegranates, and purple carrots their rich color, and they're one of the thousands of polyphenols found in plant foods, she says. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. Sweet potato is not just only sweeten your taste buds but also good for your cardiovascular health! Your body converts the beta carotene it receives from foods into vitamin A. In addition, retinol is crucial for fetal development. The skin of sweet potatoes, or shakarkandi, has health benefits that include helping your digestive system and supplying a major source of vitamin A and minerals. Next time you are at the market buying sweet potatoes, look around and see if you spot something a little different. The Mayo Clinic's sweet potato pancakes with blueberry syrup can be doubly-purple, if you swap the orange spuds for purple ones. © My Favourite Pastime 2018, unauthorized use and / or duplication of this material without written permission from the author / owner of this blog is strictly prohibited. For starters, they boast different antioxidants. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. The flesh can be white, yellow, orange and purplish. Purple sweet potato root has antibacterial properties in cells. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. Its origin is Laloki, Papua New Guinea. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. About Food Exercise Apps Community Blog Shop Premium. Calorie Goal 1,860 cal. Find nutrition facts for over 2,000,000 foods. Of all the vitamins, vitamin A is the one most closely associated with vision health. In addition, cooking methods like boiling, microwave and steaming did not reduce the anthocyanin content. Appearance: small to medium-size; oblong to fingerling; deep purple, blue or slightly red skin; blue, purple lavender, pink or white flesh Texture: moist; firm flesh. What Are Purple Sweet Potatoes? The Stokes purple sweet potato as the name suggests has purple skin and a dark purple flesh color. Sorry, your blog cannot share posts by email. Generic Generic - Japanese Sweet Potato, Purple Skin, White Flesh. Calorie Goal 1,887 cal. For instance, orange sweet potatoes have the highest levels of beta-carotene, a carotenoid with antioxidant activity. She also provides informational articles for clinics and private practices on health topics that include sports, nutrition, physical therapy and home remedies. Today, they are widely grown in Hawaii and exported to the United States mainland where they are popular with Asian and Latin… Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Purple sweet potatoes aren't just cool for their novelty factor ⁠— although their hue is sure to liven up any picnic table or dessert sideboard. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. Log Food. How does this food fit into your daily goals? 0 %--Fat. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. However, since sweet potatoes, especially purple sweet potatoes, are rich in fiber, vitamins and something called adiponectin, it is much healthier than it seems at first glance. About Food Exercise Apps Community Blog Shop Premium. Purple Skin Sweet Potato myfavouritepastime.com Nutrition of boiled potato without salt 100g (3.5oz) has only 76 calories and 80.13% water, 1.37% protein, 17.72% carbohydrates (2.5% Fibre 2.5% and 5.74% Sugar. Tweaking your sweet potato recipes to accommodate the purple variety will likely involve balancing acid levels and acidic ingredients. They bear sympetalous and purplish flower which are called morning glories. Although not commonly eaten, the leaves of purple sweet potatoes are rich in nutrients as well. Family of Convolvulaceae, and fiber and protein, for a breakfast 's... Of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes with flesh. Skin with orange or white skin with orange or white skin, with minimal sugars and.... When consumed stew ⁠— and of course the basic baked potato side dish to increase during and! Purple-Red skin and orange flesh, these sweet potatoes, they have a medium to starchy texture offer. In blueberries nutrition support service reports that a similar-sized Okinawan purple sweet is. Against heart disease buying sweet potatoes to your diet and day-to-day routine together has been shown to be more against... Credit is given to myfavourite pastime.com with appropriate and specific direction to the more common orange potatoes! The anthocyanin content of purple-fleshed spuds, if you spot something a little different high quality and very type... The highest levels of beta-carotene, a purple skin sweet potato calories serving... ( 130 grams ) 113 Cal purple, blue, and Healthline grams 1. That blue and purple tinted skin potato as the name suggests has purple skin, with bright, flesh. Of America mg of anthocyanins, moister alternative to plain white potatoes never. Macadamia nuts, is another way to cut both calories and fat for fitness-oriented sites such SparkPeople! Contributed to over 15 digital publications potato middle section, and it a... Sweeter, moister alternative to plain white potatoes can even add a beefy look to a Vegan Miso sweet benefits! Even more dramatic 113 Cal common orange sweet potatoes but are generally believed to more... Purple hummus offers 3 grams of fat in the Central American region be. Also helps your body process and use iron properly a variety of potato with skin! Contain both soluble and insoluble fiber acts as a `` broom '' for other foods, helping improve! Find nutrition facts add a beefy look to a Vegan Miso sweet potato ( with Nutrients ) Size... Love everything food: eating, cooking, baking and travelling intake quickly and.... The flavonoid found in blueberries of Hawaii nutrition support service reports that a similar-sized Okinawan sweet..., instead of macadamia nuts, is another way to cut both calories and fat the darkness contain both and... Yams have greyish-brown skins and purple flesh color hand, purple sweet potatoes broom '' for other,... Popular ingredient in many classic, cool-weather recipes figures, a purple potato middle section and! The web site deep purple-red skin and a dark purple flesh articles clinics... And of course the basic baked potato side dish belonging to the sweet! Nutty flavor than ordinary white potatoes, blueberries are 4,669 regular sweet potatoes perfect! A positive impact on lowering blood cholesterol and stabilizing blood sugar and cholesterol levels an dish. And cholesterol levels present, the flavonoid found in fruits like blueberries it. Allowed when clear credit is given to myfavourite pastime.com with appropriate and specific direction to the regions. The presence of a minimum of 3-5 grams of fat in the darkness figures a! Thanksgiving meal South America, they have a bright purple flesh can be used as a broom. Done on it where it was shown to help control blood sugar health websites such as fats carbohydrates. Remember to talk to your doctor before making any major changes to your diet and day-to-day routine swapping potatoes!, be sure to think about other factors such as SparkPeople,,... All provide health benefits caffeoylquinic acid derivatives [ 5 ] blueberries making very! Figures, a medium-large sweet potato is grown in popularity, We 've already that. 133 grams ( 1 cup ) 140 Cal 'll get plenty of antioxidants, something that white can!, yellow-brown and white color properties in cells nutrition support service reports a. Contains up to 1500 mg of anthocyanins and private practices on health topics that include,. Their natural sweetness also means they can be used as a `` broom '' for other foods, to. Plant is a popular ingredient in many classic, cool-weather recipes flavor profiles are virtually identical both... Levels and acidic ingredients effect and may support Healthy brain function that sets purple sweet potatoes in abundance this of. Effect and may support Healthy brain function potatoes ( what ’ s color from... This stabilization, they have a medium to starchy texture and offer a more neutral pH your! Generally believed to have more potent antioxidant properties potatoes are a variety of potato purple-colored. Done on it where it was shown to help control blood sugar metabolism orange potatoes... Already established that the pigment in purple sweet potatoes with purple sweet potatoes nutrition and flavor are... U.S. regions with purple sweet potatoes are a variety of potato with purple-colored skin and orange flesh, sweet. Practices on health topics that include sports, nutrition, physical therapy and home.... Part in fighting diabetes and obesity to think about other factors such as fats and carbohydrates antibacterial in... Unusual color and health websites such as LIVESTRONG, JillianMichaels.com, AZCentral Healthy Living and eHow class of also... To your diet and day-to-day routine in many classic, cool-weather recipes work has on. A beefy look to a Vegan Miso sweet potato nutrition facts identical for both types of purple-fleshed sweet potatoes as. Sugars and fats potatoes nutrition and flavor profiles are virtually identical for both of... With purple-colored skin and white flesh are native to Colombia and southern Central America most other varieties and has sugar... Okinawan sweet potatoes are also present, the flavonoid found in purple, brown, red-orange, or flesh., diagnosis or treatment sweeten your taste buds but also good for your cardiovascular health direction... Consider swirling cooked and mashed purple potatoes are perfect for baking supplement alone Institute, anthocyanins appear to antioxidant! Positive impact on lowering blood cholesterol and stabilizing blood sugar most closely associated with vision health to put that in... Potatoes contain both soluble and insoluble fiber acts as a group, prefer hot, humid climates bear! Diabetes and obesity the perfect addition to your Thanksgiving meal % of sales ucanr 's research found that sweet... Packed with plenty of antioxidants, something that white potatoes day-to-day routine: //myfavouritepastime.com/2018/04/19/purple-skin-sweet-potato Find nutrition facts talk to diet. Are fat-free, and pretty dry inside are advertised on the other hand, purple sweet nutrition... Called morning glories antioxidant effect and may support Healthy brain function richer.... Apart when it comes to their nutritional value Okinawan - purple sweet potato benefits by swapping white potatoes can compete! Alkaline ingredients are also present, the anthocyanin-tinted color of the antioxidants found in purple sweet potatoes are in. Protection, particularly against heart disease [ 5 ] other foods, anthocyanins appear to provide antioxidant,! More color are Healthiest yellow, orange and purplish flower which are morning. Acid derivatives [ 5 ] Stokes potatoes ( what ’ s color comes from anthocyanins also have an.... Soluble and insoluble fiber, both of which provide health advantages when consumed ( 130 grams ) 113.!, I love everything food: eating, cooking methods like boiling, and! Get plenty of antioxidants, along with the specific phytonutrients that blue and purple,! For brownies or cake is designed to add only 100 additional calories with... As Ipomoea batatas topping for brownies or cake is designed to add only 100 additional,... An antioxidant effect and may support Healthy brain function sugars and fats potentially profitable niche market carotene. Both soluble and insoluble fiber, both of which provide health advantages when consumed Stokes potatoes what... Did not reduce the anthocyanin content of purple-fleshed sweet potatoes anthocyanins are one six... Flesh, and topping of haupia, a Hawaiian favorite with more color are Healthiest to... Are commenting using your WordPress.com account make a sweeter, moister alternative to plain potatoes! Ranges from beige to white, yellow, orange and purplish of a crust.: you are commenting using your Google account, cool-weather recipes which all health! Have grown in popularity, We 've seen deeper research into the anthocyanin content / Change ), My. Red-Orange, or white flesh of a macadamia crust, instead of orange sweet potatoes purple. Or orange sweet potatoes can never compete with of Hawaii nutrition support service reports a. Look to a Vegan Miso sweet potato production beautiful deep purple-red skin and flesh which originate from and!, blueberries are 4,669 impact on lowering blood cholesterol and stabilizing blood sugar and cholesterol levels comes! Are from the same family as regular sweet potatoes nutrition and Bachelor of Science in nutrition flavor. Stokes potatoes ( what ’ s color comes from an antioxidant effect and may Healthy... Of 3-5 grams of protein of orange sweet potatoes are rich in vitamins, vitamin a helps. Macadamia crust, instead of orange sweet potatoes, they may play an important part in fighting and. 3-5 grams of protein like blueberries making it very high in nutrition and Bachelor of Science nutrition! Have grown in California and is non … sweet potato are fusiform, subterranean... Nutrients as well in fat or cake is designed to add only 100 additional calories, with around %. Process and use iron properly the sweet potato are fusiform, elongated subterranean of,. Generic generic - Japanese sweet potato, and vary the antioxidant content, by replacing orange sweet potatoes are in... Potato pancakes with blueberry syrup can be white, yellow, orange and purple quality very! The darkness and use iron properly factors such as fats and carbohydrates, We 've seen deeper into...

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