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Sweet potato, cooked, baked in skin - nutritional information
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Sweet potato, cooked, baked in skin

🔥 90 Calories
💪 2g Protein
⚡ 20.7g Carbohydrates
🥑 0.1g Fat

At a glance

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

Category
Vegetables
Sweet potato, cooked, baked in skin
Energy density
Moderate
90 kcal per 100g
Macro energy profile
Carb-led
9% Protein · 90% Carbohydrates · 1% Fat
Glycemic profile
Low GI
GI 44 · GL 8.4
Notable signals
High in fiberHigh in vitamin CLow in fatUSDA data

Nutritional Information

90
kcal/100g
Protein
2g
Carbohydrates
20.7g
Fat
0.1g
Glycemic Index:
44

About Sweet potato, cooked, baked in skin

Sweet potatoes, scientifically known as Ipomoea batatas, are root vegetables native to Central and South America. They are known for their sweet flavor and vibrant orange color, although they can also come in purple and white varieties. Sweet potatoes have been cultivated for thousands of years and are a staple in many cultures worldwide. The baked version retains most of the nutrients and offers a delicious and versatile ingredient for numerous dishes, from savory to sweet. Nutritionally, sweet potatoes are rich in carbohydrates, particularly starches, and provide a good source of dietary fiber, vitamins, and minerals. A 100g serving of cooked, baked sweet potato contains approximately 90 calories, with low fat content and a modest amount of protein. Their high vitamin A content, primarily from beta-carotene, supports vision and immune function. Sweet potatoes can be enjoyed as a side dish, mashed, or incorporated into soups and salads, making them a healthy addition to various meals.

Health Benefits

Rich in antioxidants, which help combat oxidative stress.
High in dietary fiber, promoting digestive health and regularity.
Excellent source of vitamin A, essential for vision and skin health.
Contains vitamins C and E, which support immune function.
Low glycemic index, making them suitable for blood sugar management.
Good source of potassium, aiding in blood pressure regulation.
Contains anti-inflammatory properties that can help reduce chronic inflammation.
Supports skin health due to high beta-carotene levels.
May enhance brain function due to its antioxidant content.
Versatile in cooking, allowing for creative meal preparations.

Recommended Food Pairings

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Sweet potatoes pair well with black beans, which provide protein and fiber, creating a balanced meal.
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They complement kale, adding a nutrient-dense green to your dish, boosting vitamins and minerals.
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Sweet potatoes go well with cinnamon, enhancing their natural sweetness and providing anti-inflammatory benefits.
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Pairing with olive oil can improve the absorption of fat-soluble vitamins.
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They also work beautifully with yogurt, creating a creamy texture and adding probiotics.

How to Consume

Serving size
Recommended serving size is 150g, approximately 1 medium sweet potato.
Frequency
Recommended frequency is 2-3 times per week, ensuring a balanced diet.
  • •Bake or steam sweet potatoes to retain nutrients.
  • •Incorporate them into soups or stews for added creaminess.
  • •Mash with garlic and olive oil for a flavorful side dish.
  • •Slice and roast with herbs for a nutritious snack.
  • •Use in smoothies for natural sweetness and creaminess.

Selection & Storage

How to choose:

  • ✓Select firm sweet potatoes with smooth skin, avoiding any with bruises or blemishes.
  • ✓Choose medium-sized sweet potatoes as they tend to be sweeter and more flavorful.
  • ✓Look for sweet potatoes that feel heavy for their size, indicating moisture content.
  • ✓Avoid any that have sprouted or are beginning to rot.
Storage
Store in a cool, dark, and well-ventilated place, ideally at 55-60°F (13-16°C) and low humidity.
Shelf life
Sweet potatoes can last for 1-2 weeks at room temperature, and up to 3 months when stored in a cool, dark place.

Warnings & Contraindications

  • ⚠️Individuals with a high oxalate diet should moderate intake due to potential kidney stone formation.
  • ⚠️Those with certain digestive disorders may experience discomfort from high fiber content.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to high fiber.
  • ⚠️Baking at very high temperatures can create acrylamide, a potential carcinogen.

Frequently Asked Questions

How many calories does Sweet potato, cooked, baked in skin have?

A 100g serving of cooked, baked sweet potato has approximately 90 calories, making it a low-calorie option for meals.

Is Sweet potato, cooked, baked in skin healthy?

Yes, sweet potatoes are considered healthy due to their high nutritional content, including vitamins, minerals, fiber, and antioxidants, contributing to overall health.

How should Sweet potato, cooked, baked in skin be stored?

Store sweet potatoes in a cool, dark, and well-ventilated area. They can be kept for 1-2 weeks at room temperature or for up to 3 months in a cool, dark place.

What are the benefits of eating Sweet potato, cooked, baked in skin?

Eating sweet potatoes provides numerous health benefits, including high fiber content for digestive health, rich sources of vitamins A and C, and antioxidants that may reduce inflammation.

How much Sweet potato, cooked, baked in skin can I eat per day?

A recommended serving size is around 150g, which can be included in your diet 2-3 times a week, ensuring a balanced intake of nutrients.

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