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What is the serving size of a sweet potato? It sounds like people tend to eat one small sweet potato with their meal...I'm aiming for about 20-30 carbs, and I went to nutritiondata.com and found that 4 oz is about 24 carbs...so I weighed out 4 oz of sweet potato on my food scale and it's pretty tiny!! I thought the serving size was a small sweet potato
USDA says that a large baked sweet potato is 180g ( 6.34ozs) and has 37g of carbs. So the 4oz is probably pretty accurate
I know what you mean about the size when you measure it; kinda small. However, I have found that by chopping mine into cubes (with olive oil and spices in oven), it looks like a decent amt. Also, if you boill them and mash it up, you could add some sour cream to the mixture to increase the "perceived amount" lol.
Now I want sweet potatoes...:)
I add the 50g I am allowed to some cottage cheese and mash it.....a few seconds in the microwave and the cheese goes all gooey!!!! it's yummy!
I use the "Steam & Mash" sweet potatoes. They are already cut up into little cubes and frozen, so they keep longer.
To include with my lunch, I measure out 1 cup the night before and mix it with dried cranberries and walnuts (sometimes a little brown sugar or honey). By the time I am ready to eat it the next day, it has thawed. Just warm a little in the microwave and mix it/mash it. WONDERFUL!!! So tasty & easy.
i have a 3-4 oz sweet potato every night. one of my fave foods.
[QUOTE=GetnThere;442037341]I use the "Steam & Mash" sweet potatoes. They are already cut up into little cubes and frozen, so they keep longer.
To include with my lunch, I measure out 1 cup the night before and mix it with dried cranberries and walnuts (sometimes a little brown sugar or honey). By the time I am ready to eat it the next day, it has thawed. Just warm a little in the microwave and mix it/mash it. WONDERFUL!!! So tasty & easy.[/QUOTE]
I'm going to have to look for those. I normally just cut what I need off of a potato and put the rest in a ziplock bag...but sometimes they turn kinda green by the next day and that's unappealing to me. Plus the sweet potato skins haven't been looking good around here lately and I like to eat them. LOL
One ounce of sweet potatoe COOKED! is 7 grams of carbs.
If you measure PRE cooking it's gonna be way off.
I make sweet potatoe fried all the time on my cut and if I measured pre cooked.. i'd be eating like 2 fries.
[QUOTE=Downwthesicknes;442175451]One ounce of sweet potatoe COOKED! is 7 grams of carbs.
If you measure PRE cooking it's gonna be way off.
I make sweet potatoe fried all the time on my cut and if I measured pre cooked.. i'd be eating like 2 fries.[/QUOTE]
whhhhaaaaaat? how could the carb content change after cooking? i'm really hoping this is true!!
[QUOTE=Downwthesicknes;442175451]One ounce of sweet potatoe COOKED! is 7 grams of carbs.
If you measure PRE cooking it's gonna be way off.
I make sweet potatoe fried all the time on my cut and if I measured pre cooked.. i'd be eating like 2 fries.[/QUOTE]
I'm not sure if we can REALLY trust the nutritional chart on a package these days, but the Steam & Mash (frozen section Walmart near the regular potatoes) says: 123g (I guessed 1 cup of frozen chucks - but correct me if I'm wrong) 90 cal, Fat 0, C 20, Fiber 3, Prot 1
They are only frozen sweet potatoes. No added sugar, preservatives, etc. And when they cook/thaw, they don't really shrink so I would like to hope its accurate.
[QUOTE=eleni611;442213171]whhhhaaaaaat? how could the carb content change after cooking? i'm really hoping this is true!![/QUOTE]
We had a similar discussion re MEAT recently: [url]http://forum.bodybuilding.com/showthread.php?t=121917901[/url]
Essentially - cooking alters the water content of a food..... Granted, it doesn't change for sweet tato as much as with meats (unless you cook the bageez out of it and it becomes dehydrated tato! :o ), but it can still change.
For accuracy ->> how you do it is correct, and I would weigh [b]RAW[/b] every time and then calculate from there.
[url]www.nutritiondata.com[/url] << one of the best/ most accurate tools out
Other good calculation tools: [url]http://forum.bodybuilding.com/showthread.php?t=119482931[/url]
[QUOTE=eleni611;441187151]What is the serving size of a sweet potato? It sounds like people tend to eat one small sweet potato with their meal...I'm aiming for about 20-30 carbs, and I went to nutritiondata.com and found that 4 oz is about 24 carbs...so I weighed out 4 oz of sweet potato on my food scale and it's pretty tiny!! I thought the serving size was a small sweet potato[/QUOTE]
should be the size of your computer mouse
[QUOTE=AshBeeColleen;655976353]should be the size of your computer mouse[/QUOTE]
I like a tsp of coconut oil on my sweet potato.
[QUOTE=Emma-Leigh;442518761]We had a similar discussion re MEAT recently: [url]http://forum.bodybuilding.com/showthread.php?t=121917901[/url]
Essentially - cooking alters the water content of a food..... Granted, it doesn't change for sweet tato as much as with meats (unless you cook the bageez out of it and it becomes dehydrated tato! :o ), but it can still change.
For accuracy ->> how you do it is correct, and I would weigh [b]RAW[/b] every time and then calculate from there.
[url]www.nutritiondata.com[/url] << one of the best/ most accurate tools out
Other good calculation tools: [url]http://forum.bodybuilding.com/showthread.php?t=119482931[/url][/QUOTE]
This is what I do. I like to make sweet potato "chips" (sliced and baked in the oven). To get accurate nutritional info I weigh the slices pre-cooked, then the whole batch post-cooked. Then I just take the % of cooked to raw and put a 100g serving size in my fitday for the cooked. Takes a while to get the first info in, but from then on out I can assume my sweet potato cooked for the same time will be approximately the same as what I initially calculated.
I do that with many foods and/or recipes and customize the nutritional info for how I prepare it.
I have a chips high carb day and have at least 700g of sweet potato baked into chips in the oven
[QUOTE=dawndm;441401771]I add the 50g I am allowed to some cottage cheese and mash it.....a few seconds in the microwave and the cheese goes all gooey!!!! it's yummy![/QUOTE]
Agreed!! add egg whites to it as well, heat in the microwave....makes like a muffin!