Pages Menu
Categories Menu

Posted by on May 24, 2010 in Food & Drink, Life, TheOnlyCin | 4 comments

Yawn… Yams Up The Yin-Yang

Sweet Potato Ranks Number One In Nutrition
According to nutritionists at the Center for Science in the Public Interest (CSPI), the single most important dietary change for most people, including children, would be to replace fatty foods with foods rich in complex carbohydrates, such as sweet potatoes.

CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine.

The higher the score, the more nutritious the food:

  • Sweet potato baked 184
  • Potato, baked 83
  • Spinach 76
  • Kale 55
  • Mixed Vegetables 52
  • Broccoli 52
  • Winter Squash, Baked 44
  • Brussels Sprouts 37
  • Cabbage, Raw 34
  • Green Peas 33
  • Carrot 30
  • Okra 30
  • Corn on the Cob 27
  • Tomato 27
  • Green Pepper 26
  • Cauliflower 25
  • Artichoke 24
  • Romaine Lettuce 24
(The Center for Science in the Public Interest, Washington D.C. copyright 1992)

The reasons the sweet potato took first place? Dietary fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium. The sweet potato received a score of 184; the vegetable ranked in second place was more than 100 points behind with a score of 83.

The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. All these benefits with only about 130 to 160 calories!

Sweet Potato Nutrition Facts
(for one medium size sweet potato)

  • Calories 130
  • Fat 0.39 g
  • Protein 2.15 g
  • Net Carbs 31.56 g
  • Dietary Fiber 3.9 g
  • Calcium 28.6 mg
  • Sodium 16.9 mg
  • Potassium 265.2 mg
  • Folate 18.2 mcg
  • Vitamin C 29.51 mg
  • Vitamin A 26081.9 IU
(Source: US Department of Agriculture)

Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It’s time to move sweet potatoes to the “good” carb list. Many of the most popular diets these days have already.



  1. Gee. Two potato pieces in rapid succession. Glad they're both sweet in content, else I might start thinking that you have a bit of chip on your shoulder about these things.

  2. hahaha … I’m off to play mashy golf …

  3. Very interesting topics.I am looking this type of topics, I need more informations because everyone knows “Health is wealth” is very much known to all and everyone wants good health. That means no one wants to leave this wealth. So, Let us build a food habit discipline, keep pace with work, rest and or exercise to Achieve good health, The ultimate wealth.

  4. Keep posting stuff like this i really like it


  1. - [...] This post was mentioned on Twitter by Linda Thompson, The BlaBla Blog. The BlaBla Blog said: New: YAWN ...…
  2. Blog Like A Parrot - [...] YAWN … YAMS UP THE YIN-YANG | The BlaBla Blog [...]

Share your thoughts?