Benefits of Sweet Potato

picture of two sweet potatoes

Sweet potato facts

Did you know that sweet potatoes contain 0 (that’s zero) saturated fats or cholesterol? They are a rich source of dietary fiber, anti-oxidants, vitamins and minerals. Studies find them to be helpful in fighting cancer and heart disease. This healthy choice can be prepared in many ways I prefer baking them, my husband, Chez Gordy, adds them to a waffle recipe. Check this site often as I do plan to add more recipes using this item.

North Carolina is the largest producer of sweet potatoes in the nation harvesting over four billion pounds of the vegetable in 1989. The sweet potato is high in vitamins A and C and low in fat and was grown in North Carolina before the European colonization of North America.


The sweet potato was officially designated the State Vegetable by the General Assembly of 1995. | (Session Laws, 1995, c. 521). ‘Sweet – North Carolina State Vegetable

Some of the great minerals we get from a baked sweet potato with skin are:

  • calcium – 32mg
  • iron – .69mg [considered one of the iron rich foods by the American Cancer Society]
  • magnesium – 27mg
  • potassium – 475mg

NOTE: above information is for 100 grams (4 ounces /


Sweet potatoes have many vitamins e.g., vitamin A, B3 [niacin; helps increase HDL blood levels and improve circulation], B5 [pantothenic acid; make and absorb proteins, carbohydrates, and fats], C, and E.

♥ Chef Ann’s note:

The leaves also have benefits according to an article published by National Center for Biotechnology Information, U.S. National Library of Medicine.

“Research has affirmed the potential cardioprotective and chemopreventive advantages of consuming sweet potato leaves, thus indicating that increased consumption of this vegetable should be advocated.” |

Sweet potato leaves: properties and synergistic int… [Nutr Rev. 2010]‘ – PubMed – NCBI


Chef Ann’s ‘MuffCakes‘ |

picture of sweet potato muffcake

Sources of information


  1. Clayton says:

    I recently switched from potatoes to sweet potatoes because of the nutritional value, best decision I made, thank you for helping me on my fitness journey…….

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