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 µg'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 µg's, which is still a very impressive amount.
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If we choose to mash our sweet potatoes, one cup contains 13308 µg'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 µg's per cup. The next is pumpkin than has been canned, without salt. One cup contains 17003 µg's.
Below the sweet potato is frozen leaf spinach with 13750 µg'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.
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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.
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Beta Carotene Content of PotatoesData Based on µg & 1 Cup Raw Unless Noted |
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Sweet potato, cooked, baked in skin, without salt - 1 |
16803 |
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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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