Health Benefits of Sweet Potatoes

Ever considered incorporating potatoes into your diet? I recently started toying with the idea of consuming less rice in order to diversify my diet .  The first carbohydrate source alternative I have tried my hands on are potatoes, both sweet and Irish potatoes. They are both extremely versatile and can be used in all 3 daily meals.

Regular potatoes are very low in Saturated Fat, Cholesterol, Sugar and Sodium. They are also a good source of Vitamin C, Vitamin B6, Potassium and Manganese.

Sweet potatoes are low in Sodium, and very low in Saturated Fat and Cholesterol. Also, a good source of Dietary Fiber, Vitamin B6, Potassium, Vitamin A, Vitamin C and Manganese

          On the calories scale, both potatoes are comparable. Sweet potatoes  contain 90calories per 100g and Regular (Irish) potatoes have 93 calories per 100g. Irish potatoes beat sweet potatoes on the sugar level with 5g less sugar per 100g  and on the protein level as well.

Sweet potatoes trump Regular potatoes on all other nutrition comparison. They are higher in Carbohydrate which is necessary for energy level, higher in fibre which is responsible for digestive health, significantly higher in vitamin A which contributes to normal growth and development and keeps the eye, skin and immune systems healthy.

For the average healthy adult, sweet potatoes are definitely a better choice. However, for people with health conditions requiring low sodium, low sugar or a combination of both, regular potatoes are a better option. Other great sources of Vitamin A (Chicken and turkey liver, Cod Liver oil and carrot juice).

Fun Facts:

  • Potato is native to South America
  • Potatoes have been used as food as long as 400BC
  • A significant amount of potato nutrient is on or directly underneath the skin
  • Worldwide there are thought to be over 4000 varieties in over 6 colors ( Red, Black, Yellow, Brown, Purle and white)
  • Orange-fleshed sweet potatoes is a source of beta-carotene

Store potatoes in dark, cool, dry place.

Where to buy: For those who live in West Africa sweet potatoes are available all year round. In north America, Asian food specialty stores carry them all the time (they are an important ingredient in Asian desserts). Stores like Super store also carry sweet potatoes(buy the once in the ethnic food section not the giant once). Safeway also carries the orange variety of sweet potatoes.

Simple Sweet/ regular potato Recipes coming over the next 3 days.


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By |February 2nd, 2012|21 Comments


  1. Kayode April 11, 2016 at 9:47 am - Reply

    This information is excellent. I am type 2 diabetes, which potato is best for iris or sweet .
    2. Is boil potatoes better than fried?

    • 9jafoodie
      9jafoodie April 14, 2016 at 8:32 pm - Reply

      Great! they are both similar in terms of glycemic load per serving. I will pick sweet potatoes. Boiled is better than fried.

  2. Priscilla February 15, 2015 at 7:16 am - Reply

    I’ll try to incorporate this in my diet. I’ve been avoiding sweet potato cos it’s difficult to peel. Please I’ll love to know if cocoyam is also healthy cos I love cocoyam porridge. Thanks

    • 9jafoodie
      9jafoodie February 16, 2015 at 12:31 pm - Reply

      If you get organic potatoes, they are better cooked with the skin on. Cocoyam is relatively healthy but very high in carbohydrate.

  3. Vivian August 26, 2014 at 4:00 am - Reply

    This is the best thing I have read today. So trilled to know that Potatoes are so healthy. Please What of boiled ripe plantain? is it healthy too or I should stick to the unriped one.

  4. Victor Washik June 22, 2014 at 4:59 am - Reply

    Job well done but can d potato b process into powder and use as flour. Or any discover gas element in potato

  5. Adun May 22, 2013 at 4:06 am - Reply

    Potatoes!wow,that is pretty handle.I wil try it and thanks so much 9jafoodie.

  6. potatolagos March 14, 2013 at 4:46 am - Reply

    Thanks for this piece, we just started a new venture with potato has center piece, please contact us anytime if need be.

  7. cc December 29, 2012 at 8:33 pm - Reply


  8. cc December 27, 2012 at 6:52 pm - Reply

    Good job, been trying my hand on potatoes mostly russet,found out when u boil it,it turns to mush. I cook with the skin but it restricts variety.
    Ps I recently moved continent so trying my hand in a number of recipes

    • 9jafoodie
      9jafoodie December 28, 2012 at 9:53 am - Reply

      There are lots of potato varieties and as such they are good for different things, the placard at the grocery store will say. Happy cooking!!

  9. BIBI November 4, 2012 at 6:56 am - Reply

    hi your recipes are lovely please i need to know which one is regular potato? i know sweet potato which is common in the market. thanks

  10. Naijamum in L. February 12, 2012 at 1:35 pm - Reply

    The purple potatoes………..!!!

    I thought I had seen it all. Thanks

    I’m a big fan of potatoes – mashed, roasted or cubed in soups (i.e. light chicken soup)

    However, my fave has to be Dauphinoise Potatoes (They are fab with roast lamb or beef)

    Do have a look:


    • 9jafoodie
      9jafoodie February 17, 2012 at 7:37 pm - Reply

      I will try the recipe out, thanks for sharing.

  11. 9ja Mom February 5, 2012 at 10:27 am - Reply

    It comes as a surprise for most that potatoes are healthy (I know I was just as surprised when I found out) but I love incorporating in so many dishes too – will share recipes soon (at least before the year runs out, lol)…

    Love your educational tidbits… I will have to try purple potatoes as I’ve never used them but my fave are red potatoes for boiled or stir fry dishes, sweet potatoes simply boiled and irish baked (in the microwave, yeah I know)…

    Keep up the great job!

    • 9jafoodie
      9jafoodie February 6, 2012 at 7:03 pm - Reply

      Microwave????? 9Ja mum, please share the recipe. it sounds quick and i am all for quick healthy food.

  12. Relentless Builder February 2, 2012 at 9:49 am - Reply

    I had thought sweet potatoes were a better health choice, but didn’t know regular potatoes were too, for those needing less sodium. Thanks for the info. Looking forward to those recipes 😉

    P.S. Purple potatoes? *cringing*

    • 9jafoodie
      9jafoodie February 2, 2012 at 6:26 pm - Reply

      Awwww… Thanks for always taking the time out to comment. YOU ROCK!

    • 9jafoodie
      9jafoodie February 2, 2012 at 6:27 pm - Reply

      Purple potatoes are delicious ooooo… you have to try 😀

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