Camotes: Calories, Nutrition and Health Benefits
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Perplexity Mexico's beloved charcoal-roasted sweet potato street snack, traditionally drizzled with sweet condensed milk and packed with beta-carotene and fiber.
Quick Nutrition Facts
Per 1 Medium Camote with Condensed Milk (200g)
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 3g |
| Carbohydrates | 48g |
| Fiber | 4g |
| Sugars | 24g |
| Fat | 2g |
| Vitamin A | 1920mcg |
| Vitamin C | 22mg |
| Potassium | 475mg |
| Magnesium | 33mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Camotes provide over 400% of your daily vitamin A needs from beta-carotene. The charcoal-roasting method caramelizes natural sugars while preserving the fiber that helps slow sugar absorption.
Myth Busters
MYTH #1: Camotes Are Just Empty Carbs
TRUTH: Sweet potatoes are nutrient-dense, providing high amounts of beta-carotene, fiber, and potassium. The 4g fiber per serving supports gut health and promotes fullness.
MYTH #2: The Condensed Milk Makes Camotes Unhealthy
TRUTH: While condensed milk adds sugar and calories, the overall dish remains nutritious. The sweet potato base provides significant vitamins and fiber. For healthier options, use a light drizzle or skip the topping.
MYTH #3: Sweet Potatoes Spike Blood Sugar Like Regular Potatoes
TRUTH: Boiled sweet potatoes have a lower glycemic index (44-61) than white potatoes (78-87). The fiber and resistant starch help moderate blood sugar response.
MYTH #4: You Can't Eat Camotes on a Diet
TRUTH: Plain roasted sweet potatoes have only 103 calories per 100g. The fiber content promotes satiety, making you feel full longer. Skip or reduce the condensed milk for a diet-friendly treat.
MYTH #5: All Sweet Potato Preparations Are Equal
TRUTH: Cooking method affects glycemic response. Boiling produces the lowest GI, while baking/roasting creates higher GI due to starch breakdown. Cooling after cooking increases resistant starch.
MYTH #6: Camotes Are Not Good for Athletes
TRUTH: The complex carbohydrates in sweet potatoes provide sustained energy. The potassium content helps prevent muscle cramps, making them excellent for endurance activities.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 220 calories with condensed milk; eat plain (103 cal/100g) for weight loss. High fiber promotes fullness. |
| Muscle Gain |  | Complex carbs (48g) for glycogen replenishment, 475mg potassium prevents cramps. Good post-workout fuel. |
| Diabetes Management | | Plain sweet potato has moderate GI (44-61). Skip condensed milk; pair with protein. |
| PCOS Management | | Avoid condensed milk version. Plain sweet potato provides fiber and low-moderate GI carbs. |
| Pregnancy Nutrition |  | Excellent vitamin A source for fetal development, plus folate, fiber, and potassium. Moderate the condensed milk. |
| Viral/Flu Recovery | | Easy to digest, vitamin A and C for immunity, quick energy when appetite is low. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Camotes
Understanding how camotes affect your blood glucose can help you make informed decisions about when and how to eat them.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing carbohydrates with protein or healthy fat slows glucose absorption and reduces the peak blood sugar level:
- Skip the condensed milk - Reduces sugar load significantly
- Add cinnamon - Natural flavor without added sugar, may help blood sugar
- Pair with nuts - Almonds or peanuts add protein and healthy fats
- Eat after a protein-rich meal - Slows carbohydrate absorption
This combination not only reduces the glucose spike but also extends energy release, keeping you fuller for longer.
Cultural Significance
Camotes are an iconic Mexican street food, typically sold from mobile carts with distinctive steam whistles that announce their arrival.
In Mexico:
- Street vendors use charcoal-roasted carts called "camoteros" with steam whistles
- Traditional serving includes condensed milk and sometimes strawberry jam
- Popular evening snack, especially in Mexico City and central regions
- Part of Mexican culinary heritage since pre-Hispanic times
Historical Background:
- Sweet potatoes originated in Central/South America over 5,000 years ago
- Aztecs and Mayans cultivated sweet potatoes before Spanish colonization
- The charcoal-roasting method developed in the colonial period
- "Camotero" carts became iconic in Mexican cities by the early 1900s
Global Influence:
- Sweet potatoes are now grown in over 100 countries
- Similar preparations exist in Asia (roasted sweet potatoes in Japan, Korea)
- One of the world's most important food crops for nutrition security
Compare & Substitute
Camotes vs Similar Foods (Per 100g)
| Nutrient | 🍠 Camotes (plain) | 🥔 White Potato | 🌴 Plantain | 🎃 Butternut Squash |
|---|---|---|---|---|
| Calories | 86 kcal | 77 kcal | 122 kcal | 45 kcal |
| Carbs | 20g | 17g | 32g | 12g |
| Fiber | 3g | 2.2g | 2.3g | 2g |
| Protein | 1.6g | 2g | 1.3g | 1g |
| Fat | 0.1g | 0.1g | 0.4g | 0.1g |
| Vitamin A | 709mcg | 0mcg | 56mcg | 532mcg |
| Potassium | 337mg | 421mg | 499mg | 352mg |
| Best For | Vitamin A, fiber | Versatile cooking | Energy, cooking | Low calorie, vitamin A |
Frequently Asked Questions
How many calories are in camotes?
A plain roasted sweet potato (camote) has approximately 86 calories per 100g. A medium camote (150g) plain is about 130 calories. With condensed milk as traditionally served, expect around 220 calories per serving.
Calorie comparison by preparation:
- Plain roasted: 86 kcal/100g
- With light condensed milk drizzle: 150 kcal/serving
- Full traditional serving with condensed milk: 220 kcal/serving
Are camotes good for diabetics?
Diabetics can enjoy plain camotes in moderation. The key considerations:
Positive factors:
- Lower glycemic index than white potatoes
- Fiber helps slow sugar absorption
- Resistant starch when cooled improves blood sugar response
Cautions:
- Avoid the condensed milk topping (high sugar)
- Monitor portions (1/2 medium camote)
- Pair with protein or healthy fat
- Choose boiled over roasted when possible
What are the main nutrients in camotes?
Camotes are exceptionally rich in several nutrients:
- Beta-carotene (Vitamin A): 709mcg per 100g (over 80% daily value)
- Vitamin C: 19mg per 100g (21% daily value)
- Fiber: 3g per 100g for digestive health
- Potassium: 337mg for heart and muscle function
- Manganese: Important for bone health and metabolism
- Vitamin B6: Supports brain function and immunity
Are camotes healthier than regular potatoes?
Yes, in several ways:
- Vitamin A: Sweet potatoes have 700x more beta-carotene
- Glycemic index: Lower GI (44-61) vs white potato (78-87)
- Fiber: Slightly higher fiber content
- Antioxidants: More anthocyanins and beta-carotene
White potatoes have more potassium and are excellent foods too. Both can be part of a healthy diet.
Can I eat camotes during pregnancy?
Yes, camotes are excellent during pregnancy:
- Vitamin A: Essential for fetal eye and organ development
- Folate: Supports neural tube development
- Fiber: Helps with pregnancy-related constipation
- Potassium: May help reduce pregnancy-related leg cramps
Tip: Moderate the condensed milk portion to limit added sugar intake.
What is the best way to eat camotes for weight loss?
For weight loss, modify the traditional preparation:
- Skip the condensed milk - Saves 100+ calories
- Add cinnamon - Natural sweetness without calories
- Eat as a meal replacement - Not as a dessert on top of meals
- Control portions - 1/2 medium camote is satisfying
- Cool before eating - Increases resistant starch, reduces net calories
The high fiber (3g/100g) promotes fullness and helps control appetite.
