Your question: Is it better to bake with fresh or frozen blueberries. If you go for a . 1/2 medium-sized sweet potato, 3/4 medium-sized avocado, 1 small green pepper, 1 whole-grain tortilla wrap, 1 tbsp basil pesto, 1 tbsp mayonnaise. An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A. Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high. If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. A single sweet potato can contain 769 percent of the amount of Vitamin A you need to consume daily. Found inside – Page 284Orange - Glazed Sweet Potatoes PREPARATION TIME : 5 MINUTES COOKING TIME : 35 TO ... A boiled sweet potato has 30 percent fewer calories than a baked sweet ... There are 171 calories in 1 large Boiled Sweetpotato (with Peel). In terms of vitamins, sweet potato trumped white potatoes when it came to vitamin C and vitamin A but the regular potato was higher in vitamins B1, B3 and folic acid. Can we store boiled potatoes in the fridge? Fats: 10 g, Protein: 15 g, Carbs: 30 g. Meal 2 - Sweet Potato Wrap. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. 1 cup of boiled sweet potatoes provides 180 calories. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. The beauty of this method is you can cook the steaks well in advance, Deep Fried french fries are seasoned immediately after they’re finished frying. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato but the regular potato had more protein. How Abounding Calories Are in One Broiled Candied Potato? Sweet potatoes are rich in fibre, which can help you lose weight and belly fat. Get full nutrition facts and other common serving sizes of Sweet Potato including 1 oz and 1 13 cm long. This means that potatoes break down more quickly into sugar in your digestive tract, causing your . Sweet potatoes have less than half of the carbohydrates and calories found in regular potatoes and might fit nicely into a weight-loss program. There are two options for cooking sweet potatoes: roasted and boiled. Gordon Kerr has worked in the health care industry for the past 15 years. The sweet potato is considered a superfood due to its many health benefits. Calories, carbs, fat, protein, fiber, cholesterol, and more for Boiled potatoes (Cooked without skin, flesh, without salt). How cooking affects a sweet potato. Found insideFood Calories Protein (grams) Breakfast (385 calories, 25 g protein) Orange ... ml) 25 2 Sweet potato, mashed, baked, or boiled (1 cup/250 ml) 140 3 Fish, ... Found inside – Page 95BURGUNDY BEEF WITH SWEET POTATO MASH A denite showstopper! Tender beef cooked in red wine and spooned over bright orange mashed sweet potatoes. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados. How long would it take to burn off 115 Calories of Sweet Potato, boiled, without skin? Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Question: Does cooking food really destroy nutrients? Renee attended the University of California, Berkeley and holds an M.S. Contacts | About us | Privacy Policy & Cookies. Your blood vessels need magnesium to relax and to transport calcium and potassium. Cows, horses and other herbivores need to eat greens all day long to get enough. One sweet potato has: Calories . Most vegetables are low in carbs. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. Advertisement. While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. Frequent question: How long does a Mcdonalds burger take to cook? These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for diabetics. You should be able to easily pierce the sweet potato with a fork . Found inside – Page 183Baked Acorn Squash with Cranberries | egg 6 Per serving : Calories 182 ... 2 heat the orange juice , sugar , orange Orange - Praline Sweet Potatoes Per ... The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. That's a big increase in carbs and sugars. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Not surprisingly, sweet potatoes are heavy in carbs and not so heavy in the proteins, fats, or fiber department. Sweet potato nutrition facts and values. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure. Is boiled sweet potato good for weight loss? Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes , may help prevent this condition ( 27 ). Baked sweet potatoes. To make it easier, a medium sweet potato is 5" long and 2" in diameter. 62 mg phosphorus. Janet Renee has over a decade of experience as a registered dietitian. Found inside – Page 30Approximately 500 Calorie Meals 3 medium plain baked potatoes or 5 medium boiled potatoes or 5 medium five inch sweet potatoes 3-egg omelette with cheese or ... Carbs are important for the production of energy needed for metabolic and physical processes. In Dr. Neal Barnard's Get Healthy, Go Vegan Cookbook, the country's leading diabetes team weighs in on America's hottest dietary trend. Sometimes, the correlation of sweet potato with regular potatoes is taken as a very close one where in reality, sweet potato is distantly related to regular potatoes. Since sweet potatoes are high in carbohydrates, they can spike blood sugar levels. It's believed that sweet potatoes were brought to Polynesia from South America around the year 700 A.D. Fiber is filling, without adding significant calories. Calories: 86 Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Water: 77% Fiber: 3 grams Fat: 0.1 grams Starch. A calorie is a unit of energy and different foods have different amounts of calories. He holds a diploma in Food and Nutritional Science from CSNN, Canadian School of Natural Nutrition, Vancouver. Baked or Air, Table salt, sea salt and kosher salt can all be used for baking. Found inside – Page 117Bring to a boil, then reduce the heat and simmer, partially covered, until the beans ... and peachy orange sweet potatoes stand out against the black beans. 7 g sugar. Sweet Potatoes and Health Sweet potatoes with orange flesh are richest in beta-carotene. Found inside – Page 62A low-calorie and delicious dish like Orange Yams is perfect for those who are ... 160 calories per serving) ORANGE YAMS IVz pounds yams or sweet potatoes, ... The purple sweet potato head contains high anthocyanin. Calories, carbs, fat, protein, fiber, cholesterol, and more for Boiled potatoes (Cooked without skin, flesh, without salt). Should I cook my turkey in a convection oven? Sweet Potatoes: for Diabetics (Benefits) One medium sweet potato contains 114 calories, 27 grams carbohydrate, 2 grams protein, 4 grams fiber, and no fat. 1 sweet potato (especially meat or yellow. In a 100 gram reference amount, baked sweet potato provides 90 calories, and rich contents (20% of more of the Daily Value, DV) of vitamin A (120% DV), vitamin C (24% DV), manganese (24% DV), and vitamin B6 (20% DV). The lower ratings apply to one-cup servings of boiled sweet potatoes, which rate 44, and one-cup servings of boiled yams, which rank 35. Found inside – Page 262Heat vegetable broth, white wine, orange juice, and red pepper to boiling in ... of calories from fat: 4 1 cup mashed, cooked, sweet potatoes 2 small cloves ... Oriental, or Japanese, sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato but the regular potato had more protein. On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs. Found inside – Page 604Orange. Sweet. Potatoes. >erves 1 4 medium sweet potatoes, ... In a stockpot with water to cover, boil sweet potatoes until tender, about 30 minutes. If you must add the pecan topping please NOTE: it adds an extra 142 calories per serving! Make and share this Chocolate and Orange Potato Cake recipe from Food.com. Calcium in Japanese sweet potato is another mineral that helps reduce heart disease by decreasing the absorption of fat and lowering cholesterol levels. Skillet Sweet Potatoes: In large deep skillet, heat 1 1/2 inch deep vegetable oil to 365 degrees F. Add sweet potato strips to cover bottom of skillet; fry 5 minutes or until brown and tender. How cooking affects a sweet potato. Japanese sweet potatoes, like all sweet potatoes, are a good source of beta carotene that your body converts to vitamin A. Vitamin A is known to help prevent dry eyes and night blindness. 4 sweet potatoes; 1 tbsp rapeseed oil; 1. Add sweet potatoes and reduce heat. It should not be Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. Found inside – Page 5Orange-fleshed sweetpotato varieties have the potential to provide an ... A 1009 serving (about half a cup full) of boiled roots can supply about 50% of the ... However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. the Carisma has about 70 calories and 15 grams of carbs, Jane Dummer, a Kitchener, Ont. Stored properly, in a cool, dark and dry place, sweet potatoes can keep for weeks or months. Preheat the oven to 425 degrees F/220 degrees C. Using a fork, poke holes in the sweet potato to create steam vents. Copyright © Add two minutes for each additional potato. Found inside – Page 121They contain more than 95% water and are low in calories (14 Kcal/100 ... Yams are not related to the sweet potato, although they look similar and are ... That's a big increase in carbs and sugars. Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. Add enough cold water to cover potatoes and sprinkle with salt. Boiled sweet potatoes have a low to medium GI value, with a greater boiling time lowering the GI. Nutrients per Serving. In this instance calories , carbohydrate and fat were higher in the sweet potato per 100g, but protein was higher in the white potato (2.2 g vs 1.6g per 100g). This effect was without adding any exercise. Found inside – Page 300... serving Orange-Scented Asparagus & Beef Stir-Fry 1 sweet potato, baked, with 1⁄4 tsp EVOO and pinch salt 1⁄4 cup sauerkraut NUTRIENTS: Calories: 1,497, ... Unsurprisingly, boiled sweet potatoes contain more than 14 times the amount of sugar of regular boiled potatoes (11.6g compared to 0.8g per 100g). A 100 g serving of a baked white potato with the skin contains 93 calories. Found inside – Page 134Their flesh can be yellow-orange to red-orange. Sweet potatoes are fairly low in calories and a good source of fibre, as well as vitamins A and C. They also ... Fibre also promotes stool movement and supports the production of good bacteria. Sprinkle with salt or powdered sugar. Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple. If you want to boil the sweet potatoes, this takes a little less time (around 15 minutes). While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. Your question: How do you cook frozen homemade wontons? 2. mashed, or boiled, potatoes actually provide more energy-delivering complex carbohydrates than a cup . One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Yield 1 cake, 12 serving(s) Steps: Preheat the oven to 180°C/Gas 4. My name is Kate and I love to cook. The high fibre content of sweet potatoes makes you feel ‘full’ after your meal, helping you stick to a calorie-restricted diet. For example, when boiled for 30 minutes, sweet potatoes have a low GI value of about 46, but when boiled for just 8 minutes, they have a medium GI . Cooked sweet potato (baked in skin) is 76% water, 21% carbohydrates, 2% protein, and contains negligible fat (table). Vitamin A also helps reduce the risk of eye infections. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. You will often find serotonin included as an ingredient in antidepressants. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. You asked: Can you reheat fried fish the next day? Found insidePORTION SIZE KJ CAL steamed 100 g 165 39 swede boiled 100 g 81 19 sweet potato orange flesh . . . boiled 100 g 272 65 white flesh . . . boiled 100 g 321 76 ... Oatmeal is high in calories and sweet potato has 77% less calories than oatmeal - sweet potato has 86 calories per 100 grams and oatmeal has 367 calories. Use a slow cooker to make a stew with sweet potatoes, tomatoes, chickpeas, ginger, and spices. Sweet potatoes are one of the best sources of vitamin A; a medium one contains more than 100 percent of the daily recommended intake, according to the USDA. Found insideThe flesh of the sweet potato can be white, yellow, or orange, ... Up Your “A” Intake For 90 calories per sweet potato, you get a huge amount of ... Nutrient values and weights are for edible portion (without parings and trimmings). Is boiled sweet potato good for weight loss? Oriental sweet potatoes are more commonly known as Satsuma-imo or Japanese sweet potatoes. A high carb food that's lacking in dietary fiber is not conducive to good blood glucose and A1c control. The majority of the sugar in sweet potatoes is from sucrose, with glucose and fructose making up the minority (1) . The nutrition facts for raw and baked sweet potatoes can be vastly different. Sweet potatoes are a good source of fiber, vitamins C and D, beta-carotene, and minerals such as iron, potassium, and magnesium. One sweet potato has: Calories . Read more: Sweet Potatoes and Weight Loss. Pierce the potato three or four times with a fork. Sweet potatoes are one of the best sources of vitamin A; a medium one contains more than 100 percent of the daily recommended intake, according to the USDA. The same amount of sweet potato, on the other hand, has 90 calories, 21 grams of carbs, 3 grams of fiber, 2 grams of protein, 35% of the recommended daily value of vitamin C and 380% of the daily . Taro root is an excellent source of dietary fiber and good carbohydrates, which both improve the function of your digestive system and can contribute to healthy weight loss. Three. You need protein to build tissue including bones, muscles and skin. Low in calories. If you’re looking to get the most nutrition out of your sweet potato, keep the peel on. Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple. According to the Food and Drug Administration (FDA), the Daily Value (DV) for carbs is 300 grams per day when eating a 2,000-calorie diet (2). Advised by Claudia Thompson, PhD, RD Found inside – Page 721Reduce the Fat in Your Diet With This Guide to the Fat, Calories, ... ( See ASIAN FOOD ) SWAMP CABBAGE fresh / boiled 10 SWEET & SOUR SAUCE ( See ASIAN FOOD ... Serves 4. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. Time 50m. Vitamin C contained in sweet potatoes. Sweet potato's flesh inside also varies from white to orange or reddish orange, to purple-colored. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. According to NCBI Pubmed, starches are split into three categories based on how well they're digested.. They have almost the same amount of dietary fiber (both high) but brown rice has five times more protein. The high water content in sweet potatoes makes them great for weight loss. Japanese Sweet Potato Calories. Privacy Policy But a baked sweet potato has a GI of 94. If you think that the posting of any material infringes your copyright, be sure to contact us through the contact form and your material will be removed! Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health – What Does the Evidence Tell Us? Sweet potatoes are roots whereas regular potatoes are tubers (underground stems). However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Read more: Potato vs. Sweet Potato Nutrition. 2 g protein. They’re rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease. Calories: 267. Get full nutrition facts and other common serving sizes of Boiled Sweetpotato (with Peel) including 1 oz, raw, yields and 1 small. One medium sweet potato boasts an impressive nutrition profile: 103 calories. Spoon mixture into a casserole dish coated with cooking spray and bake uncovered for 20 - 30 minutes at 400 F or until heated through. 1 boiled sweet potato, 1 boiled egg, 1 cup soy milk. Oriental sweet potatoes, with their reddish-purple skin, are an exotic alternative to the traditional sweet potato. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. You need protein to build tissue including bones, muscles and skin. Found inside – Page 645Lemonade, 70, 70 FAST LOWER cALoRiE Lemonade Tea, 70 Lemonade, Watermelon, ... 104, 104 Cranberry-Sweet Potato, 103, 103 Dumplings, 109 LOWER cALoRiE ... The history of Stokes purple is as bizarre as they are delicious. Found inside – Page 8500 Recipes, 5 Ingredients Or Less, 500 Calories Or Less, for 5 Nights/Week at ... so, when shopping, look Ejloggsl 372 for orange sweet potatoes or yams, ... Naturally low in fat and high in nutritional value, they are packed with health benefits. 2021 Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes , may help prevent this condition ( 27 ). Pierce the sweet potatoes a few times with a fork or skewer, if you have a microwave then cook them in the microwave on high for 6-8 mins or until soft, test them after 6 mins with the point of a knife or a skewer. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. They can be eaten boiled, baked, steamed, or fried. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. How to Cook Sweet Potatoes. You'd need to walk 70 minutes to burn 250 calories. What are the side effects of eating sweet potatoes? Roasted. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Pat dry. A 2019 Taiwanese study showed that replacing 132 grams of sweet potatoes resulted in weight loss after eight weeks. Potassium is also needed for the development and maintenance of your nervous system and muscles, including your heart. Dehydration slows down your metabolism, further causing weight gain and other health problems. This makes you feel fuller for longer and thus prevents you from overeating. Presents nutritional analysis, selection, storage, and cooking advice, and recipes for vegetables, fruits, fish, shellfish, nuts, legumes, dairy foods, and grains, along with information on how to incorporate these foods into a healthy ... When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. In that same 100 grams, there is 3.3 grams of fiber and 6.48 grams of sugar. This can increase your blood sugar level, compared to other sweet potato varieties. Boil sweet potatoes until they are cooked through: For 1" cubes - 12 to 15 minutes. Chan School of Public Health, International Journal of Food Sciences and Nutrition. Cover and simmer for 20 minutes or until potatoes are tender. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Sweet potatoes contain more calories, carbohydrates and fat than regular boiled potato but the regular potato had more protein. Tryptophan is the precursor of both serotonin and melatonin. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. Copyright Policy Bring to boiling, cover and cook until tender. 1. Ensure they have fully submerged in the oat milk bath. Found inside – Page 16Available year round, the sweet potato falls into two categories: the pale yellow with a dry flesh and the dark orange with a moist flesh. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Between these two, pumpkins are the better choice for a low calorie and a low carb diet. Found inside – Page 164The boniato, which is also called white sweet potato, batata, Cuban sweet ... of sweet potato with white flesh rather than the yellow or orange flesh of its ... Protein: 3.6g. The nutrition facts for raw and baked sweet potatoes can be vastly different. Sweet potato skins are safe to eat and can be easily added to most recipes. Sweet potatoes contain a moderate level of calories, while pumpkins are low in calories. Sweet potatoes generally come from either Central or South America. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. Sweet potatoes can be prepared similarly to ordinary baking potatoes: they can be baked, boiled, or mashed. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Found insideThis book includes testimonials from among the hundreds Dr. McDougall has received, including people who have lost more than 125 pounds in mere months as well as patients who have conquered lifethreatening illnesses such as diabetes and ... There are 430 calories in 500 grams of Sweet Potato. Found inside – Page 147Sweet Potatoes and Walnuts Serves 4 3/4 lb small sweet potatoes 1/4 cup orange juice 1 Tbsp chopped walnuts Boil potatoes for about 30 minutes or until ... One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. A medium sweet potato weighs around 114 grams. “While there aren’t any severe health problems associated with sweet potatoes, they are high in vitamin A, which the body stores,” Flores said. It has pink skin and bright orange pulp. Bake for 45-50 minutes. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes. Found insideSome characteristics of potatoes drastically change with deep fat frying. ... frying potatoes but enjoyed baked and boiled potatoes and sweet potatoes. Oriental, or Japanese, sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Do you Season chips before or after cooking? Fiber is the part of food your body cannot digest. The GI of a peeled sweet potato, boiled, is low at 46. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ():Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 grams Fat: 0.1 grams Carbs. Terms of Use Found inside – Page 23Sweet. Potato. Soup. Serves 6 (Serving Size: 1 cup) At only 115 calories per ... of fresh orange juice enlivens the natural sweetness of the potatoes.