Sweet Potato Calories

Your sweet potato calories will surely depend on its weight. For every 100g (3.5oz) there are around 86 calories. But of course you have to keep in mind that the average store-bought sweet potato would typically weigh more than 130g (4.5).

But there is more to sweet potato than just calories

There has been a fitness trend that favored sweet potatoes to white ones, mostly because they are richer in vitamins. The sugar is typically thought to give extra weight pushing powers and longer endurance.

Unless you are on a low-carb diet, you should be experimenting with both sweet and white potatoes and see which one you favor and which one gives you better results, to be franks, it’s all in your head. The difference between them is minimal.


When to have sweet potatoes?

The majority of bodybuilder and athletes seem to favor potatoes right before workout. It’s obvious why.

This high-carb vegetable is rich in energy, having a few bites before you hit the gym would give you a little boost.

But the bigger question is when not to have sweet potatoes. Typically before you go to bed. Unless you have a very specific goal in mind and you have done an extensive research, do not consume any potatoes right before bed time.

Banana Nutrition Fact Check – Are Banana Calories Really That Evil?

When I was 97 KG (214 lbs), I thought my issue was that I don’t include fruits and veggies enough in my daily diet (I was wrong, I later knew that my real issue was stress eating). So, banking on that information, I have decided that I am going to eat fruit like crazy, and crazy I really was!

After brainstorming the tastiest and hastle-free fruit out there, I have discovered bananas. And from there, I have literally eaten tens of bananas on a daily basis, thinking that banana nutrition would help me stay healthy and the “unharmful banana calories” are going to fly away somehow, leaving me finally skinnier.

I can’t blame myself so early on my weight loss journey, even though I was in the fitness business for years prior to that.

In the midst of that banana craze, I stumbled upon a strict one-month diet that all my colleagues at work seemed to have followed and had positive results with. I so much wanted to explore that diet and asked a colleague to give me a printout of that magical document they have been worshipping for years.

The diet was impressive, but I was shocked to read that the nutritionist who wrote it advised an all-you-can-eat day of fruit, but “absolutely no bananas”.

Having lost 0 lbs since the beginning of my banana diet, I know he had a point out there.

Nutrition Fact #1 - 14% Of Bananas is Sugar

This is not bad, right? Isn’t is the “good sugar” grandma was prescribing for us as kids?

Sorry to tell you. Fructose, though more natural than your refined sugar in the kitchen, is still doing an extreme harm to your blood pressure and worse, slows your weight loss journey and even puts it to a screeching halt, sometimes.

Think about it this way, fructose is an easy form of energy to your body. Your body pretty much can run to it for fuel and get rid of it. Now, bananas are relatively slower, but not much.

Resulting in an ugly fact: fats have to wait.

Nutrition Fact #2 - Banana Calories Are Abundant

If you are following a calorie-based diet, having a typical meal of 500 cal, know that one banana after your meal means you are getting 20% to 25% more calories, and you have to recalculate things again.

You might want to opt out for apples or oranges instead, they typically have 50% less calories and they are far lighter.

Banana Nutrition Fact #3 - How Many Carbs in a Banana

Right about a quarter of a banana is carb. Only about 3% of the banana weight is fiber.

Depending on the fitness goals you have in mind, this might be good or bad news for you. No need to tell you, if you are on a low-carb diet and on your journey to weight loss, stay away from bananas. Far away.

If you are specifically worried about your carb intake, you might want to switch to apples (14% carb), oranges (12% carb) or watermelon (8% carbs).

Banana Nutrition Fact #4 - It Is Not All That Evil

I don’t want to sound like a banana hater, which I did so far. I can’t blame them completely for being stuck in my previous bodyweight, even though I am pissed, I still should have done some research.

Bananas are healthy in other ways, assuming a 100 grams / 3.5 oz banana, it typically has:

– 358mg of potassium (10% of daily recommended intake)

– Vitamin B-6 (20% of daily recommended intake)

– Vitamin C (14% of daily recommended intake)

– Magnesium (6% of daily recommended intake)

So, To Eat Or Not To Eat?

If you are in for weight loss and a skinnier body, you better let bananas go. I know it sounds unnatural and unpopular to go against a fruit in our culture, but truth be told, they will help make you fatter.

If you have other goals in mind like bulking, muscle easing, fighting magnesium deficiency or other reasons, feel free to go for a banana, but be diligent and do your research.

How Much Protein Is In An Egg? 12% But You Better Be Careful

Eggs have always been known to be rich in protein. Bodybuilders and athletes like Simon Panda have been swearing by eggs their whole careers. And they have a good reason. Eggs are really healthy, but how much protein is in an egg, really? And can I use eggs as the main source of protein? About 12% of an egg weight is protein, if that answers you questions. But I always consume them vigilantly.

I love egg foo young, the Chinese egg recipe never fails me, specially with the customization it offers. But I am very cautious when I start making them. Main reason is that cholesterol and saturated fat kind of worry me. I haven’t been “luckily” born fit. I struggled with overweight and stress eating for a good portion of my teen and adult life. So, I am one of those people who are always watching over their backs when it comes to food and nutrition. Those six packs didn’t come at no cost.

Protein in Egg White VS Whole Egg

In comparison, egg yolks have more protein than egg whites. Yes, contrary to popular belief.

An average egg yolk has about 16% protein of its total weight. An average egg white has just about 11%.

So, simple math? Given you are consuming the very same amount, a whole egg has more protein than an egg white.

So that’s it? Let’s go and get as many whole eggs as possible and train happily ever after! Sorry, that happens only on a blue moon. Welcome to earth.

If Protein in Egg Yolk Is Abundant, Why The Anger, Then?

Unlike the protein in egg whites, protein in egg yolks comes at a greater cost and risk.

Even though Harvard says that the American Heart Association (AHA) has removed the warning it previously had for consuming over 300 mg of dietary cholesterol, the risk seems too high. Actually the AHA still apologetically says that “individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern.” on the very same document.

Just to let you know, an average egg has right about 200 mg of cholesterol.

Following the good practice of listening to experts, I have decided I am going to limit my yolk intake to a maximum of 2 per day. If my breakfast feels full without them, I will simply omit them completely.

Depending on where you live, egg whites are mostly likely available and not expensive. Opting for egg whites, though seems less natural, still gives you a goodnight sleep knowing that you are not risking your health for 3 grams of protein.