Are you watching your calorie intake? One cup of canned sweetpotato without syrup contains 182 calories. But don't let that scare you away! Sweetpotatoes are a healthy and delicious food choice when prepared properly.

Canned sweetpotatoes are an excellent source of dietary fiber, vitamin A, and potassium. Fiber supports digestion and weight management, vitamin A promotes eye health and immunity, and potassium helps regulate blood pressure.

In this article, we'll explore the nutritional benefits of canned sweetpotatoes, how to cook them, and some delicious low-calorie recipes to help you meet your health goals.

Calories in Canned Sweetpotato

One cup of canned sweetpotatoes without syrup contains 182 calories. To compare, one medium-sized fresh sweetpotato contains around 100 calories. While canned sweetpotatoes contain more calories per serving, they are a convenient and affordable option for those who don't have the time or resources to prepare fresh sweetpotatoes.

Benefits of Canned Sweetpotato

Canned sweetpotatoes are a great source of nutrients, including fiber, vitamin A, and potassium. They also contain antioxidants that help protect against chronic disease, such as cancer and heart disease. Additionally, the carotenoids in sweetpotatoes can improve skin health and enhance brain function.

How to Cook Canned Sweetpotato

Canned sweetpotatoes are already cooked and ready to eat, but they can also be used in a variety of recipes. For a quick and easy side dish, simply heat up a can of sweetpotatoes on the stove top or microwave and serve. Canned sweetpotatoes can also be mashed, roasted, or baked into sweet treats like pies or muffins.

Canned Sweetpotato vs. Fresh Sweetpotato

Fresh sweetpotatoes are often considered the healthier option because they contain fewer additives and are minimally processed. However, despite their higher calorie count, canned sweetpotatoes offer similar nutritional benefits and are more convenient to prepare. It's important to read the labels on canned sweetpotatoes and choose ones that are low in added sugar and sodium.

Vitamins and Minerals in Canned Sweetpotato

Canned sweetpotatoes are a rich source of vitamins and minerals, including vitamin A, vitamin C, potassium, and iron. Vitamin A is important for eye health and immunity, while vitamin C helps the body absorb iron and supports skin health. Potassium is essential for regulating blood pressure and fluid balance, and iron is needed for building red blood cells and carrying oxygen throughout the body.

Amount of Sugar in Canned Sweetpotato

Canned sweetpotatoes can contain added sugars depending on the brand and preparation method. It's important to choose unsweetened canned sweetpotatoes or opt for fresh sweetpotatoes to avoid excess sugar intake.

Low-Calorie Canned Sweetpotato Recipe

Sweetpotatoes are a versatile ingredient that can be used in both sweet and savory dishes. For a low-calorie side dish, try this simple recipe: mix a can of drained and rinsed sweetpotatoes with chopped kale, bell peppers, and onions. Season with salt, pepper, and garlic powder, and roast in the oven at 400 degrees for 15-20 minutes. Enjoy!

Canned Sweetpotato for Weight Loss

Sweetpotatoes are a filling and nutritious food that can support weight loss goals. By replacing higher calorie sides with canned or fresh sweetpotatoes, you can enjoy a satisfying and flavorful meal while reducing overall calorie intake. Be sure to choose low-calorie preparations, such as roasting or baking, and avoid adding excess butter or sugar.

Canned Sweetpotato for Muscle Building

Sweetpotatoes contain carbohydrates, fiber, and essential vitamins and minerals that are important for muscle building and recovery. Incorporating canned sweetpotatoes into a balanced diet that also includes protein sources can support muscle growth and repair.

Canned Sweetpotato for Skin Health

Sweetpotatoes contain carotenoids, which are antioxidants that protect against UV damage and skin aging. Additionally, vitamin C in sweetpotatoes supports collagen production and skin elasticity. Incorporating canned sweetpotatoes into your diet can help improve skin health and reduce the signs of aging.