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  1. #1
    Registered User eleni611's Avatar
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    sweet potato serving size

    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
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  2. #2
    BRB - Gettin' shredded FemmeFatale28's Avatar
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    USDA says that a large baked sweet potato is 180g ( 6.34ozs) and has 37g of carbs. So the 4oz is probably pretty accurate
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    Small it is, but!

    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...
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  4. #4
    Lean Machine dawndm's Avatar
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    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!
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  5. #5
    Member of Who Dat Nation GetnThere's Avatar
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    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.
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    Registered User andrerox80's Avatar
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    i have a 3-4 oz sweet potato every night. one of my fave foods.
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  7. #7
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    Originally Posted by GetnThere View Post
    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'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
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  8. #8
    creatine a masterpiece Downwthesicknes's Avatar
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    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.
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  9. #9
    Registered User eleni611's Avatar
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    Originally Posted by Downwthesicknes View Post
    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.
    whhhhaaaaaat? how could the carb content change after cooking? i'm really hoping this is true!!
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  10. #10
    Member of Who Dat Nation GetnThere's Avatar
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    Originally Posted by Downwthesicknes View Post
    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.
    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.
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  11. #11
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    Originally Posted by eleni611 View Post
    whhhhaaaaaat? how could the carb content change after cooking? i'm really hoping this is true!!
    We had a similar discussion re MEAT recently: http://forum.bodybuilding.com/showth...hp?t=121917901

    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! ), but it can still change.

    For accuracy ->> how you do it is correct, and I would weigh RAW every time and then calculate from there.

    www.nutritiondata.com << one of the best/ most accurate tools out
    Other good calculation tools: http://forum.bodybuilding.com/showth...hp?t=119482931
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    Originally Posted by eleni611 View Post
    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

    should be the size of your computer mouse
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    Originally Posted by AshBeeColleen View Post
    should be the size of your computer mouse
    I like a tsp of coconut oil on my sweet potato.
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  14. #14
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    Originally Posted by Emma-Leigh View Post
    We had a similar discussion re MEAT recently: http://forum.bodybuilding.com/showth...hp?t=121917901

    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! ), but it can still change.

    For accuracy ->> how you do it is correct, and I would weigh RAW every time and then calculate from there.

    www.nutritiondata.com << one of the best/ most accurate tools out
    Other good calculation tools: http://forum.bodybuilding.com/showth...hp?t=119482931
    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.
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    I have a chips high carb day and have at least 700g of sweet potato baked into chips in the oven
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    Originally Posted by dawndm View Post
    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!
    Agreed!! add egg whites to it as well, heat in the microwave....makes like a muffin!
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