Japanese Sweet Potato Nutrition

5 Nutrition for Japanese Sweet Potatoes

The Japanese sweet potato is a red-skinned, yellow-fleshed potato that belongs to the Ipomea batata botanical family. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams but tastes sweeter. Vietnam, China, Japan, India, and Indonesia are the biggest producers of Japanese sweet potatoes. It is commonly used in Asia as a thickener and flour substitute, as well as the main ingredient in the Japanese dish tempura and in the liquor shochu. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals.

Calories and Fat

According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato — approximately 5 inches long and weighing 130 grams — contains about 113 calories. None of these calories are provided by fat. Sweet potatoes contain no fat, saturated fat or cholesterol.


Japanese sweet potatoes contain approximately 27 grams of carbohydrates. This carbohydrate value comes from three sources: dietary fiber, sugars, and starch. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. The USDA reports that the potatoes contain about 17 grams of starch.


Japanese sweet potatoes provide approximately 2 grams of protein. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine, and serine in the largest amounts.


Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E, and B-6. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of the daily value. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body.


Potassium, calcium, sodium, phosphorus, manganese, copper, iron, and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. They provide 25 percent of the daily requirement for manganese and about 12 percent of the copper requirement.

References (3) 

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Different Types of Sweet Potatoes

Types of sweet potatoes

There are a ton of different types of sweet potatoes, but it’s hard to find most of them in the store.

Here are 5 types of sweet potatoes more common on the current market:

Different Types of Sweet Potatoes

Types of Sweet Potatoes

1)       Hannah Sweet Potatoes

Hannah Sweet Potatoes
SKIN – Cream-colored and pretty smooth.
FLESH – Cream/whitish colored that becomes yellow when baked.
TASTE – Pretty sweet and fairly firm inside (Hannah sweet potatoes are considered a dry or firm sweet potato meaning that the flesh is pretty firm and dry when cooked).

2) Japanese Sweet Potatoes

Japanese Sweet Potatoes
SKIN – Purple and fairly smooth. Generally more round (“fatter”) than the Stokes purple sweet potatoes, which are more elongated.
FLESH – Whitish flesh that turns golden when baked.
TASTE – Very sweet and fairly firm inside.
NUTRITION – Data from Calorie Count.
Serving Size: 1 medium (130g)
Calories: 113
Fat: 0
Cholesterol: 0
Potassium: 438mg
Total Carbohydrates: 27g
Protein: 2.3g
Vitamin A: 202%*
Vitamin C: 30%*
Calcium: 5%*

3)  Jewel Sweet Potatoes

Jewel Sweet Potatoes
SKIN – Orange/copper. I find it really hard to tell garnet and jewel sweet potatoes apart because their coloring is fairly similar both inside and outside. To me, it seems that garnets are slightly more reddish in color on the outside.
FLESH – Deep orange.
TASTE – Mildly sweet and fairly firm inside.
NUTRITION Data from Earthbound Farm.
Serving Size: 3/4 cup (85g)
Calories: 70
Fat: 0
Cholesterol: 0
Sodium: 15mg
Total Carbohydrates: 23g
Dietary Fiber: 2g
Sugars: 2g
Protein: 1g
Vitamin A: 300%*
Vitamin C: 10%*
Calcium: 2%*
Iron: 2%*

4) Stokes Purple Sweet Potatoes

Purple Sweet Potatoes
SKIN – Deep purple.
FLESH – Deep purple.
TASTE – Not very sweet, and pretty dry inside.
NUTRITION – Data from Stokes Foods.
Serving Size: 4 oz (113g)
Calories: 130
Fat: 0
Cholesterol: 0
Sodium: 0
Total Carbohydrates: 29g
Dietary Fiber: 4g
Sugars: 4g
Protein: 2g
Vitamin A: <2%*
Vitamin C: 20%*
Calcium: 4%*
Iron: 6%*
Antioxidants – these purple sweet potatoes are high in anthocyanin, a phytochemical.

5) Garnet Sweet Potatoes

Garnet Sweet Potatoes
SKIN – Reddish/Dark Orange.
FLESH – Orange.
TASTE – Mildly sweet, and pretty moist inside.
NUTRITION – Data from Earthbound Farm.
Serving Size: 3/4 cup (85g)
Calories: 80
Fat: 0
Cholesterol: 0
Sodium: 15mg
Total Carbohydrates: 22g
Dietary Fiber: 2g
Sugars: 2g
Protein: 1g
Vitamin A: 300%*
Vitamin C: 8%*
Calcium: 4%*
Iron: 2%*

Sweet Potato Nutrition:

Sweet potatoes are a fantastic source of vitamins and minerals (especially vitamin A, although please note that the type of vitamin A in sweet potatoes is betacarotene, which is not converted well into vitamin A in humans – typically only 3% of beta-carotene you intake is converted into vitamin A).

Sweet potatoes are also a great source of “high-quality protein”, meaning that it contains all the essential amino acids your body needs even though the absolute amount of protein is fairly low.

They’re also a good source of antioxidants.

Side note – the only thing to watch out for is if you have digestive issues that may be exacerbated by sweet potatoes or if you have blood sugar issues.

How To Cook Sweet Potatoes

There are so many different ways to incorporate sweet potatoes into your diet.

The easiest way is to boil/steam/oven-bake/microwave the whole sweet potato with the skin on.

  1. For boiling or steaming, cook until you can stick a fork easily into the sweet potato (30-60min).
  2. For baking, poke a few holes into each sweet potato with a fork or knife, and bake on 350-375F (175-190C) until a fork goes in easily (45-90min).
  • And for microwaving, poke a few holes into each sweet potato with a fork or knife, place it in a microwaveable dish, and microwave on high for 5-10 minutes.

Which One Is Your Favorited Type of Sweet Potato?

Let us know in the comments below which type of sweet potato you love. The Japanese sweet potato is my current favorite!

Source from http://paleomagazine.com/types-of-sweet-potatoes-with-images-and-why-you-should-eat-them

Sweet Potatoes Cameron Growing Process

The Growing Process for Sweet Corn Cameron Highlands

Sweet potatoes take 10 months from planting until harvest in Cameron Highlands because the cool weather makes the plant grow slowly. If the same type of sweet potato is planted in hot weather like Kuala Lumpur, it will grow faster about 5-7 months can harvest. Different weather in Cameron Highlands makes the sweet potatoes Cameron taste different and better.

Nowadays very fewer farmers plant sweet potatoes in Cameron Highlands because they plant too a long time, some vegetable plants 2-3 months can harvest for sell. But sweet potatoes need 10 months, normally farmers can plant 2-3 batch vegetables to sell. Plant sweet potato is more hard, the mouse eats inside the earth we cannot see. Sometimes one tree only got 1 or just a few sweet potatoes. The harvest result is also less now.

Sweet Potato Cameron Ready to Plant


Planting Sweet Potatoes Cameron

Planting Sweet Potatoes Cameron


Sweet Potatoes Was Growing About 1 week

Sweet Potatoes Was Growing About 1 week


Sweet Potatoes Growing about 1 month

Sweet Potatoes Growing about 1 month


Sweet Potatoes Was Grow About 2 months

Sweet Potatoes Was Grow About 2 months


Sweet Potatoes Growing About 3 Months

Sweet Potatoes Growing About 3 Months


Sweet Potatoes Growing about 5 Months

Sweet Potatoes Growing about 5 Months


Sweet Potatoes Cameron Ready to Harvest

Sweet Potatoes Cameron Ready to Harvest


Harvest Sweet Potatoes Cameron

Harvest Sweet Potatoes Cameron


Take Out Sweet Potatoes Cameron from the Earth

Take Out Sweet Potatoes Cameron from the Earth


Sweet Potatoes Fresh Harvest

Sweet Potatoes Fresh Harvest

Sweet Potatoes Cameron Highlands

Sweet Potatoes Cameron Highlands

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How To Cook Sweet Potatoes

The Healthiest Way of Cooking Sweet Potatoes

sweet potatoes

Japanese Sweet Potatoes

Learn how to buy, store, and cook sweet potatoes – a highly nutritious and versatile vegetable.

There’s nothing particularly difficult about cooking sweet potatoes, provided you remember one key fact: sweet potato is not a potato. Although you can use similar cooking methods for both, the results are not the same. That said, sweet potatoes are easy to cook. I often serve them as part of a family dinner, and they give consistently good results.

Buying and storing sweet potatoes

Always choose sweet potatoes that are firm. If they yield when you press them, they’re beyond their best. Make sure they are free from scratches, blemishes, and sprouting.

Sweet potatoes should be stored in a dark, cool place, but never refrigerated. Keeping them below about 55°F (13°C) will cause the centers to harden, and stay hard even after cooking. You can, of course, refrigerate the potatoes after they’ve been cooked. Many recipes can also be frozen.

Boiling, steaming, and mashing

How to Cook Sweet Potatoes

You can boil or steam sweet potatoes in the same way as ordinary potatoes, except that the cooking time will be a little less. Wash them gently, cut them into small-to-medium pieces, and drop them into a pan of boiling salted water or place them in the steamer. As soon as they’re tender, drain and serve.

Because of their strong flavor, you wouldn’t normally serve sweet potatoes as the main carbohydrate source in a meal, as you would with normal potatoes. They are usually served in smaller quantities, as an extra vegetable. Or you can mix the two types – they go very well together.

That’s especially true if the potatoes are mashed. I particularly like using a mixture of two parts normal to one part sweet as a mashed potato topping for dishes like my vegetarian shepherd’s pie.


Microwave Baked Sweet Potatoes

For me, this is easily the best way of preparing sweet potatoes. Baked in foil, they make a delicious accompaniment to many different dishes.

Wash the potatoes carefully, but keep them whole. Prick the skins in several places with a fork, and then brush them with a generous layer of olive oil or other light vegetable oil. Wrap them in aluminum foil, and bake at 400°F (200°C).

The cooking time will depend on the size and how many other items are in the oven. As a rough guide, allow 40 to 50 minutes if they’re small, otherwise about an hour. They’re done when you can easily slip a knife into the center.

When the potatoes are ready, remove the foil (it’ll be hot, so handle it carefully) and serve straight away.

For a fancier way of serving baked sweet potatoes, proceed as above, but when the potatoes are ready, cut them in half, and scoop out most of the flesh, leaving a reasonably thick layer at the edges. Mash the part that you removed with a little butter or cream. You can also try adding a small amount of orange juice or sweet sherry if you like. Serve with salt and pepper.

Divide the mash between the shells, and return to the oven for another ten minutes. I’m sure you’ll enjoy the result.


Baked sweet potatoes

Roasting is perhaps the easiest way of preparing sweet potatoes, especially if you’re roasting other vegetables at the same time. They go very well with eggplant (aubergine), zucchini (courgettes), mushrooms, and peppers. In fact, a dish of those roasted vegetables, topped with a layer of halloumi or mozzarella, and served with rice, makes a wonderfully nutritious vegetarian meal – and one that’s very easy to put together.

Another attractive option is to roast the sweet potatoes and other vegetables with some tofu cubes.

Unlike baking, you should peel the sweet potatoes before roasting them. Cut them into wedges or slices about half an inch (1 cm) thick. Place them in an oiled roasting tin, either on their own or along with other vegetables. Sprinkle a little olive oil, salt, and pepper over the top.

Place the tin in an oven that is preheated to 400°F (200°C). While the vegetables are cooking, turn them occasionally with a wooden spoon or spatula. They should take about 30 to 40 minutes to cook, depending on their size.

Spicing them up

I sometimes like to introduce a little variety to my sweet potatoes by sprinkling them with Indian spices immediately before putting them into a roast. You can use either a mixture of ground coriander, turmeric, and cumin or ready-made curry powder. Either way, allow about a teaspoon of spice for one large potato.

Candied sweet potatoes

Finally, here’s a delightful recipe that will go down well at Thanksgiving or Christmas, or at any other time of the year. A dish of candied sweet potatoes is a delicious accompaniment to a nut loaf or lentil roast and is quite easy to prepare.

Start by boiling the sweet potatoes whole (or cut them in half if they’re particularly large). Cook them until they just start to soften. When they’re ready, cut them into slices. Arrange these in a single layer in an oiled shallow oven dish or oven-proof plate. The slices should overlap slightly, but take care to leave as much as possible exposed.

Dot the potatoes with small pieces of butter, or brush with olive oil. Then cover them with a thin layer of maple syrup, using a fork to spread it evenly. If you don’t have any maple syrup, you can use brown sugar instead.

Put the dish in an oven that is set to 360°F (180°C). Cook for about 20 minutes, then remove from the oven, and sprinkle over a couple of tablespoons of orange or lemon juice, and, optionally, a similar quantity of brandy or rum.

Return the dish to the oven for another ten minutes or so. It will be ready when the glaze is completely brown.

These are just a few of the many ways of preparing sweet potatoes. Whichever method you adopt, I’m sure you’ll enjoy this versatile and nutritious vegetable as much as I and my family do.

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