How Many Calories in a Raw Purple Sweet Potato: Nutritional Facts
You might not know, but purple sweet potatoes are not only vibrant in color, but they also have relatively low calories. Let’s take a look at the calorie content of raw purple sweet potatoes.
How many calories are in one purple potato?
A medium-sized purple sweet potato (180g) contains about 189 calories, which is the basic reference for its calorie content.
The calorie count will vary depending on the size of the purple sweet potato—smaller ones will have slightly fewer calories, while larger ones will have more.
Larger ones (like 250g) will have between 250-300 calories.
How many calories are in 100g of raw purple sweet potatoes?
100g of raw purple sweet potato contains roughly 105 calories, making it a moderate-calorie food.
This calorie value applies to common purple sweet potatoes; slight variations may occur depending on the variety, but typically, it ranges from 100 to 110 calories.
The calorie content can also be affected by the cooking method—whether steamed, boiled, or baked, the calorie count may change slightly.
How do you calculate the calorie content of purple sweet potatoes?
The calorie content of purple sweet potatoes can be determined based on the amounts of carbohydrates, protein, and fat they contain. Each gram of these macronutrients provides a certain amount of energy, calculated as follows:
Carbohydrates: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram
For 100g of purple sweet potatoes:
Carbohydrates: 24.4g, which provides 97.6 calories (24.4g × 4 calories)
Protein: 1.4g, which provides 5.6 calories (1.4g × 4 calories)
Fat: 0.3g, which provides 2.7 calories (0.3g × 9 calories)
Total calories: 97.6 + 5.6 + 2.7 = 105.9 calories.
Does the calorie count of purple sweet potatoes change when cooked?
The calorie content of purple sweet potatoes doesn’t fundamentally change when cooked. The amounts of carbohydrates, protein, and fat remain the same, so the overall calorie content remains consistent.
However, cooking increases the water content of the sweet potato, which dilutes the calorie density, leading to a slight reduction in calories per 100g after cooking.
For example, 100g of raw purple sweet potato contains about 105 calories, while the same amount cooked might drop to around 80-90 calories due to water absorption, not because of a loss in nutrients.
Are purple sweet potatoes lower in calories than regular potatoes?
Purple sweet potatoes generally have slightly more calories than regular potatoes. For instance, 100g of purple sweet potato contains about 105 calories, while regular potatoes contain approximately 77 calories. The main reason is that purple sweet potatoes have a higher carbohydrate content, providing more energy.
Although purple sweet potatoes are slightly higher in calories, they are rich in anthocyanins and dietary fiber, offering higher nutritional value, making them a better option for those needing more energy. Regular potatoes, on the other hand, are lower in calories and better suited for those closely managing their calorie intake. Which one to choose depends on your personal dietary needs.
How to cook purple sweet potatoes?
Steamed Purple Sweet Potatoes:
Wash the purple sweet potatoes, peel (or leave the skin on if preferred), and cut them into uniform pieces. Steam them over medium heat until soft.
Baked Purple Sweet Potatoes:
Wash the purple sweet potatoes, no need to peel, and place them directly in the oven. Preheat the oven to 180°C (350°F) and bake until the skin is slightly crisp and the interior is soft.
Purple Sweet Potato Mash:
Steam or boil the purple sweet potatoes until soft, then mash them. You can add milk, honey, or spices like cinnamon and vanilla for extra flavor. Use a blender for a smoother texture if desired.
Boiled Purple Sweet Potatoes:
Cut the purple sweet potatoes into chunks, place them in a pot, add enough water, bring to a boil, then reduce to medium-low heat and cook until soft. You can add sugar or honey for extra sweetness if preferred.
Purple Sweet Potato Patties:
Mash steamed or boiled purple sweet potatoes, mix in a little flour, sugar, or salt, and form small patties. Heat a little oil in a pan and fry until golden and crispy on both sides.
