Sweet potato, baked, NS as to fat
Common food
Photo: Wikipedia
A baked sweet potato is a whole, unpeeled root vegetable with a caramelized, slightly crispy skin and a soft, creamy, naturally sweet interior. Its vibrant orange flesh is rich in beta-carotene, providing a significant portion of your daily vitamin A needs in a single serving. The gentle baking process concentrates its sugars, offering a comforting, earthy sweetness without added ingredients.
💚 Why it's loved
People love its deeply satisfying, caramelized sweetness and fluffy, creamy texture that feels indulgent yet wholesome. It's a versatile canvas that shines simply with a pinch of salt or can be dressed up with savory or sweet toppings, making it a beloved comfort food across many cultures.
⚠️ Watch-outs & how to enjoy it better
Its high natural sugar and carbohydrate content can cause a rapid rise in blood sugar, which is a consideration for individuals managing diabetes. The oxalates present may be a concern for those prone to certain kidney stones. To mitigate blood sugar impact, pair it with a source of protein (like Greek yogurt or nuts) or healthy fat (like avocado or a drizzle of olive oil) to slow digestion and moderate the glycemic response.
Key benefits
- Excellent source of beta-carotene (vitamin A precursor)
- Good source of dietary fiber for digestive health
- Contains potassium, which supports heart and muscle function
- Provides complex carbohydrates for sustained energy
- Naturally low in sodium and contains no cholesterol
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sweet potato' and the 'yam' are completely different vegetables, but in the U.S., the orange-fleshed sweet potato is almost always mislabeled and sold as a 'yam' in supermarkets.
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 of a baked sweet potato edible and nutritious?
Yes, the skin is edible and contains a significant portion of the vegetable's fiber and nutrients. Simply scrub it clean before baking.
How does baking affect its nutrition compared to boiling?
Baking concentrates the natural sugars and flavors without leaching nutrients into water, resulting in a sweeter taste. Boiling can cause some water-soluble vitamins (like vitamin C and some B vitamins) to leach out.
Why are some sweet potatoes more orange than others?
The deep orange color comes from high levels of beta-carotene. Varieties like the 'Beauregard' or 'Jewel' are bred for this vibrant color and higher beta-carotene content.