Sweet potato, frozen, cooked, baked, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is a humble, sweet, and earthy staple: a frozen sweet potato that's been baked to a soft, caramelized finish and lightly seasoned with salt. Its flavor is naturally sweet with a rich, starchy texture that becomes creamy and tender when cooked. Nutritionally, it's a low-fat, high-fiber carbohydrate source, offering a steady energy boost with minimal calories.
Calorie split: 7% protein · 92% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, naturally sweet flavor and versatile, satisfying texture that pairs well with both savory and sweet dishes. It's a beloved, nostalgic comfort food in many cultures, often associated with home cooking and holidays.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood sugar spikes for some individuals, especially when eaten alone. To counteract this, pair it with a source of protein (like chicken or beans) or healthy fat (like avocado or olive oil) to slow digestion. The added salt can be a concern for those monitoring sodium intake, so choosing low-sodium versions or rinsing after cooking can help.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Naturally low in fat and calories, supporting weight management.
- Rich in complex carbohydrates for sustained energy release.
- Provides a good source of potassium, important for heart and muscle function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sweet potatoes are not related to regular potatoes; they are actually a morning glory, and their vibrant orange color comes from beta-carotene, a powerful antioxidant.
Full nutrition (USDA data · scales with serving)
| Water | 73.7 g |
| Energy | 100 kcal |
| Energy | 419 kj |
| Protein | 1.7 g |
| Total lipid (fat) | 0.12 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 23.4 g |
| Fiber, total dietary | 1.8 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 0.54 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 44.0 mg |
| Potassium, K | 377 mg |
| Sodium, Na | 244 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.18 mg |
| Manganese, Mn | 0.67 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 9.1 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.56 mg |
| Pantothenic acid | 0.56 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 821 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 16410 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.09 g |
| Leucine | 0.13 g |
| Lysine | 0.08 g |
| Methionine | 0.04 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.07 g |
| Valine | 0.11 g |
| Arginine | 0.08 g |
| Histidine | 0.03 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 0.17 g |
| Glycine | 0.08 g |
| Proline | 0.07 g |
| Serine | 0.09 g |
FAQ
Is frozen sweet potato as nutritious as fresh?
Yes, frozen sweet potatoes are often just as nutritious as fresh, as they are typically flash-frozen shortly after harvest, which preserves their vitamins and minerals. The cooking method (baking) may slightly reduce some heat-sensitive nutrients, but the overall nutritional profile remains strong.
Can I eat sweet potatoes if I'm watching my blood sugar?
Sweet potatoes have a moderate glycemic index, but their high fiber content helps moderate blood sugar response. Eating them in moderation, pairing with protein or fat, and choosing baked over fried preparations can help manage blood sugar levels.
How should I store leftover baked sweet potatoes?
Store leftover baked sweet potatoes in an airtight container in the refrigerator for up to 5 days. You can also freeze them for up to 3 months; reheat in the oven or microwave for best texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.00 kcal/g · 7% calories from protein · 1.8 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.