Sweet potato, baked, fat added
Common food
Photo: Wikipedia
A baked sweet potato with a touch of fat offers a creamy, fluffy interior and a caramelized, subtly sweet skin. Its vibrant orange flesh is rich in beta-carotene, and the added fat (like butter or oil) helps your body absorb this fat-soluble nutrient.
💚 Why it's loved
People adore its natural, earthy sweetness and comforting, versatile texture—equally at home as a simple side, a hearty main, or a sweet treat. It's a beloved staple in many cultures, often associated with warmth and home cooking.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood sugar spikes, especially for those with diabetes. To counteract this, pair it with a source of protein or healthy fat (like black beans or Greek yogurt) and practice portion control. The skin, while nutritious, can be tough for some; simply peel it before eating.
Key benefits
- Excellent source of beta-carotene (vitamin A precursor)
- Good source of dietary fiber for digestive health
- Contains potassium for heart and muscle function
- The added fat enhances nutrient absorption
- Provides complex carbohydrates for sustained energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'added fat' in this preparation is crucial because beta-carotene is fat-soluble; studies show eating it with a little fat can increase your body's absorption of this nutrient by up to 6.5 times compared to eating it plain.
Full nutrition (scales with serving)
| Water | 75.2 g |
| Energy | 115 kcal |
| Protein | 1.6 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 17.1 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 6.0 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 481 mg |
| Sodium, Na | 161 mg |
| Zinc, Zn | 0.34 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 12.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.41 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 12.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 684 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 7997 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.88 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 0.61 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 3.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is the skin edible?
Yes, the skin is edible and a good source of fiber. Simply scrub it clean before baking. If you prefer a smoother texture, you can peel it after baking when it's soft.
Why add fat before baking?
Adding a small amount of fat (like olive oil or butter) before baking helps the skin crisp up, adds flavor, and most importantly, aids in the absorption of the fat-soluble vitamin A (as beta-carotene) in the flesh.
How is it different from a regular baked potato?
A baked sweet potato is sweeter, softer, and more moist than a starchy russet potato. Nutritionally, it's much higher in vitamin A and has a different carbohydrate profile, with more sugar and fiber.