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Beta Carotene in Sweet Potatoes

Including other Spud Foods

Article by Diet Bites

More Beta Carotene Tips, Recipes

How much beta carotene in a sweet potato?

One baked sweet potato that still is in its jacket contains almost 17000 g's of beta carotene.

If we boil rather than use the baking method and if we remove the jacket, the content decreases to about 15000 g's, which is still a very impressive amount.

If we choose to mash our sweet potatoes, one cup contains 13308 g's of beta carotene.

Other Vegetables Rich in Beta Carotene

There are only a few foods which exceed these values. The first is carrot juice at 22000 g's per cup. The next is pumpkin than has been canned, without salt. One cup contains 17003 g's.

Below the sweet potato is frozen leaf spinach with 13750 g's per cooked cup.

Simple Sweet Potato Recipes

Simple Microwave Recipe

The most simple method for preparing these orange babies is to zap them in the microwave, break them open, add a serving of creamy margarine, a dash of ground cinnamon, a spoon of light or dark brown sugar and a teaspoon of chopped walnuts or pecans or sliced almonds.

Delicious and so easy to prepare!

Be sure to cook extra so that you can prepare the next recipe.

Italian Cream Sweet Potato

Remove the chilled sweet potatoes from the refrigerator and take off the jacket.

Using a knife, carefully slice lengthwise into thin slices. Place the slices into a baking dish and sprinkle generously with ground cinnamon.

Add Italian or Vanilla-based coffee creamer so that it rises just above the potato. Low fat varieties will assist in saving calories and fat grams. Heat until warm before serving.

Sweet Potato Casserole Recipe

This recipe makes use of pumpkin pie spice which is simply a mix of the following ground spices: cinnamon, nutmeg, allspice, ginger and cloves. You can make your own version by simply mixing a Tablespoon of cinnamon, 1/8 teaspoon of nutmeg, 1/2 teaspoon of allspice, 1/2 teaspoon of ginger, 1/2 teaspoon of cloves.

If you like more of one spice, then add more - excepting for the nutmeg. In large quantities it can prove lethal. Nonetheless, itonly takes a little to add tons of flavor and where nutmeg is concerned, too much ruins the recipe.

The Recipe Ingredients

4 medium sweet potatoes, baked with jackets removed and cut into bite-sized chunks
1 Tablespoon of margarine
1-2 teaspoons of pumpkin pie spice; use less if you like less spice and more if you prefer your potatoes well-spiced
2 slightly beaten eggs OR egg substitute
1/2 cup of granulated sugar OR Splenda that measures like sugar

Mix well with a blender and transfer to a casserole dish that has been treated for sticking. Bake at 375 degrees until done in the center - about 30-40 minutes, depending upon the true heat of the oven used.

 

Beta Carotene Content of Potatoes

Data Based on g & 1 Cup Raw Unless Noted

Sweet potato, cooked, baked in skin, without salt - 1

16803

Sweet potato, cooked, boiled, without skin - 1

14733

Potato Salad, Homemade - 1 cup

90

Mashed Potatoes, Whole Milk, Margarine - 1 cup

63

Potato Chips, 1 oz, Sour Cream & Onion

26

Fast Food, Mashed Spuds, 1/3 cup

24

Prepared Mashed, Dehydrated Flakes

23

Baked, white variety - one

12

B-B-Q Chips, 1 oz

10

Hashbrowns

5

 

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