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Sweet potato, baked, no added fat - nutritional information
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Sweet potato, baked, no added fat

🔥 82 Calories
💪 1.6g Protein
⚡ 18g Carbohydrates
🥑 0.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Sweet potato, baked, no added fat
Energy density
Moderate
82 kcal per 100g
Macro energy profile
Carb-led
8% Protein · 88% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 44 · GL 8
Notable signals
Very high in vitamin AHigh in fiberLow in fatUSDA data

Nutritional Information

82
kcal/100g
Protein
1.6g
Carbohydrates
18g
Fat
0.4g
Glycemic Index:
44

About Sweet potato, baked, no added fat

Sweet potato, baked, with no added fat, is a nutritious root vegetable that is native to Central and South America, now cultivated in many regions worldwide. Known for its vibrant orange color, this tuber belongs to the morning glory family and is appreciated for its sweet flavor and versatility in cooking. Baked sweet potatoes retain their moisture and nutrients, making them a popular choice among health-conscious consumers and culinary enthusiasts alike. The nutritional profile of baked sweet potatoes is impressive, providing a rich source of carbohydrates primarily in the form of complex sugars. Per 100 grams, they contain approximately 82 calories, 1.6 grams of protein, and only 0.4 grams of fat, making them an ideal low-fat food option. They are also a good source of dietary fiber, vitamins A and C, and essential minerals. Sweet potatoes can be enjoyed in various dishes, from savory casseroles to sweet desserts, contributing to a balanced diet.

Health Benefits

Rich in dietary fiber, promoting digestive health.
High in antioxidants, including beta-carotene, which may reduce oxidative stress.
Supports immune function due to high vitamin C content.
May help regulate blood sugar levels due to its low glycemic index.
Provides anti-inflammatory properties, beneficial for chronic conditions.
Contains potassium, which helps manage blood pressure.
Supports eye health thanks to lutein and zeaxanthin content.
Contributes to skin health due to vitamin A and C.
May aid in weight management due to high fiber and water content.
Versatile in cooking, adding flavor and nutrition to various dishes.

Recommended Food Pairings

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Sweet potatoes pair well with black beans for a protein-rich meal, enhancing fiber content.
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Combine with kale for a nutrient-dense side dish that adds iron and vitamins.
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Serve with quinoa to create a complete protein source and increase amino acids.
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Pair with coconut milk for a creamy dessert option that adds healthy fats.
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Top with Greek yogurt for added protein and probiotics, enhancing digestive benefits.

How to Consume

Serving size
Recommended serving size is 150g, about 1 medium sweet potato.
Frequency
Enjoy 2-3 times per week for optimal health benefits.
  • •Bake or steam sweet potatoes to preserve nutrients.
  • •Add spices like cinnamon or nutmeg for flavor without extra calories.
  • •Include in salads for added texture and nutritional variety.
  • •Mash with minimal seasoning for a healthy side dish.
  • •Incorporate into smoothies for a natural sweetness and creaminess.

Selection & Storage

How to choose:

  • ✓Select firm, smooth sweet potatoes without blemishes or soft spots.
  • ✓Choose medium-sized potatoes for a balance of flavor and texture.
  • ✓Opt for organic varieties when possible to avoid pesticides.
  • ✓Ensure they are free from sprouts or signs of decay.
Storage
Store in a cool, dark place with good ventilation, ideally at 55-60°F (13-16°C).
Shelf life
Lasts 5-7 days at room temperature, up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with certain kidney conditions should moderate intake due to potassium content.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Sweet potato, baked, no added fat have?

Sweet potato, baked, without any added fat, contains approximately 82 calories per 100 grams. This makes it a low-calorie food option, suitable for those looking to manage their weight while still enjoying a nutritious vegetable.

Is Sweet potato, baked, no added fat healthy?

Yes, sweet potato, baked, with no added fat, is very healthy. It is rich in vitamins, especially vitamin A and C, and provides dietary fiber, which aids digestion. Its low glycemic index makes it a great carbohydrate source for maintaining stable blood sugar levels.

How should Sweet potato, baked, no added fat be stored?

Sweet potatoes should be stored in a cool, dark, and well-ventilated place. Avoid refrigeration, as this can alter their flavor and texture. They can last for 5-7 days at room temperature and can be frozen for up to 3 months.

What are the benefits of eating Sweet potato, baked, no added fat?

Eating sweet potato provides numerous health benefits, including high fiber content that supports digestive health, rich antioxidants that protect against oxidative stress, and essential vitamins that support immune function and skin health.

How much Sweet potato, baked, no added fat can I eat per day?

A recommended portion is about 150 grams, which is roughly one medium sweet potato, consumed 2-3 times a week can contribute to a balanced diet without excessive caloric intake.

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