Are you ready to go on a tasty journey that brings together taste, history, and great health benefits? The Japanese sweet potato is all you need. This simple tuber has taken the food world by storm because it tastes great and looks beautiful. People all over the world love and eat Japanese sweet potatoes because of how important they are to their culture and how nutritious they are.
Nutritional Profile of Japanese Sweet Potatoes
Japanese sweet potatoes are not only tasty, but they also have a lot of good nutrients that can help your health a lot.
Table 1 Below Presents the Nutritional Profile of Japanese Sweet Potato [1]
| Nutrition Facts of Japanese Sweet Potato | |
| Serving Size: 1 medium (2″ dia, 5″ long, raw) – (114 grams) | |
| Amount Per Serving | |
| Calories | 103 |
| Total Fat | 0.2 grams |
| Cholesterol | 0 milligrams |
| Sodium | 41 milligrams |
| Total Carbohydrates | 24 grams |
| Dietary Fiber | 3.8 grams |
| Sugars | 7.4 grams |
| Protein | 2.3 grams |
| Vitamin D | 0 micrograms |
| Calcium | 43 milligrams |
| Iron | 0.8 milligrams |
| Potassium | 541.5 milligrams |
| Caffeine | 0 milligrams |
| *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice. |
Japanese sweet potatoes are high in carbs and provide energy (about 24 g per medium size). They’re low in fat and protein (see Table 1). [1]
Japanese sweet potatoes are high in dietary fiber (about 3.8 g per 114 g), which helps the digestive system. Fiber aids digestion, satiety, gut flora proliferation and weight loss. [1]
Antioxidants and Vitamins in Japanese Sweet Potato
Japanese sweet potatoes are full of antioxidants, which are good for your health in many ways. Antioxidants are important because they protect the body from oxidative stress and lower the chance of getting chronic diseases.
Vitamin C, an antioxidant that enhances immunity, collagen formation, and iron absorption, is abundant in Japanese sweet potatoes. [3] They also contain antioxidant vitamin E and B vitamins that boost energy and health. [4]
Some vitamins and antioxidants that can be found in Japanese sweet potatoes are:
Vitamins and antioxidants in per 200 g of Japanese Sweet Potato [2]
- Thiamine: 0.22 milligram
- Riboflavin: 0.06 milligram
- Niacin: 1.6 milligrams
- Vitamin B6: 0.56 milligram
- Folate: 98 micrograms
- Pantothenic acid: 1.92 milligrams
- Biotin: 8 milligrams
- Vitamin C: 58 milligrams
- Vitamin E: 3.2 milligrams
Minerals in Japanese Sweet Potato
Japanese sweet potatoes contain many essential minerals. Potassium, vital for blood pressure and muscle and nerve function, is abundant in them. [5] Manganese and magnesium are essential for enzyme function, bone health, and heart rhythm. [6]
Mineral composition in Japanese Sweet Potato per 200 g
| Nutrient | Amount |
| Sodium | 8mg |
| Potassium | 940mg |
| Calcium | 80mg |
| Magnesium | 50mg |
| Phosphorus | 92mg |
| Iron | 1.4mg |
| Zinc | 0.4mg |
| Copper | 0.36mg |
| Manganese | 0.88mg |
| Iodine | 2μg |
| Chromium | 4μg |
| Molybdenum | 8μg |
Comparing the Nutritional Content of Japanese Sweet Potato with Regular Sweet Potatoes and Other Vegetables
Both Japanese sweet potatoes and regular sweet potatoes are healthy, but there are some differences between the two that you should know about. Japanese sweet potatoes are usually lighter in color, taste sweeter, and feel a little bit firmer than normal sweet potatoes. Because their flesh is bright purple or yellow, Japanese sweet potatoes tend to have more antioxidants and vitamin A than other kinds.
When compared to other widely eaten vegetables, Japanese sweet potatoes often stand out as an excellent source of vitamin A, vitamin C, potassium, and fiber. They have a unique mix of nutrients that help with general health and well-being.
Glycemic Index (GI) of Japanese Sweet Potato
Food like sweet potato that has low GI is good for people with diabetes. [8]
Read: Is sweet potato good for diabetes?
I have not yet been able to find the official data for GI of Japanese sweet potato. However, since, Japanese sweet potato are very close genetically to purple sweet potato, below is GI for purple sweet potato:
- Boiled purple sweet potatoes (BSP): GI value was 63.5.
- Purple sweet potato noodles (SPN): GI value was 83.7.
- Purple sweet potato noodles with a lot of resistant starch (RSPN): GI value was 58.7.
Health Benefits of Japanese Sweet Potato
Healthy and Nutritious Rich Recipe for Japanese Sweet Potato
Recipe 1: Baked Japanese Sweet Potato
Japanese baked sweet potatoes are delicious and attractive. Their orange flesh, sweet taste, and tempting fragrance make them a unique culinary experience. The soft interior and crunchy caramelized exterior increase the delight. Baking amplifies their inherent sweetness, making them a warm and delectable snack, side dish, or dessert. This dish’s enticing taste makes it a favorite.
Recipe 2: Japanese Sweet Potato Fries
Japanese sweet potato fries are a healthy alternative to French fries. Air frying pulls out these fries’ natural sweetness, turning them orange. They’re crisp on the outside and delicate on the inside. The air fryer cooks them perfectly, producing a pleasant and healthful snack or side dish. They’re even better when seasoned or dipped in your favorite sauces.
FAQ about Japanese Sweet Potato in Relation to Nutrition
Are Japanese sweet potato healthy?
Yes, Japanese sweet potatoes are extremely healthy. They are full of nutrients, antioxidants, and fiber, all of which are good for general health and well-being. Because they are low in fat and have a low glycemic index, they are a healthy choice for keeping a balanced diet. Enjoy their tasty taste and get the benefits!
What makes Japanese sweet potatoes different from normal sweet potatoes?
Sweet potatoes from Japan are known for their bright colors, like flesh that is purple or yellow. Compared to regular sweet potatoes, they taste and feel sweeter and are a little bit harder. Japanese sweet potatoes are a unique and healthy choice because they often have higher amounts of antioxidants and vitamin A.
Does eating Japanese sweet potatoes help you lose weight?
Because they are low in calories and high in fiber, Japanese sweet potatoes can help you lose weight. The fiber makes you feel full and helps with digestion, and the low number of calories can help you lose weight if you eat them as part of a healthy diet.
Can Japanese sweet potatoes help control how much sugar is in your blood?
Because they have complex carbohydrates and fiber, Japanese sweet potatoes can help keep blood sugar levels in check. Because of these things, blood sugar levels rise more slowly and don’t spike. This makes Japanese sweet potatoes a good choice for people who want to control their blood sugar levels.
Are there any foods that Japanese sweet potatoes could make you allergic to?
Even though Japanese sweet potatoes rarely cause allergic responses, people who are allergic or sensitive to sweet potatoes should be careful. Some people can be allergic to sweet potatoes, even the Japanese ones. If you are worried about possible allergic reactions, it is best to talk to a healthcare expert.
How can I add Japanese sweet potatoes to the food I eat every day?
There are many ways to cook with Japanese sweet potatoes. You can roast, cook, mash, or add them to soups and stews to enjoy them in different ways. Try sweet potato stew or pancakes for breakfast. You could add them to salads, Buddha bowls, or use them as a side dish for lunch or dinner. You can also make fries or a healthy snack out of sweet potatoes.
Does the culture of Japan have anything to do with sweet potatoes?
In Japan, sweet potatoes have been a main food for hundreds of years and are important to the culture. They are used in traditional dishes like imo-mochi (rice cakes made from sweet potatoes) and are a big part of harvest events. Purple sweet potatoes are especially loved in Okinawa, where people think they help them live longer and stay healthy.