Sweet Potato (Cooked, Baked in Skin, Flesh Without Salt)
Sweet potatoes are a nutrient-rich root vegetable known for their natural sweetness and versatility in the kitchen. When baked in their skins, they retain much of their nutritional value, including an impressive array of vitamins, minerals, and antioxidants. The flesh of the sweet potato, when prepared without added salt, offers a hearty and wholesome option for a variety of meals, from savory sides to sweet treats.
Nutritional Breakdown (Per 100g of Baked Sweet Potato)
| Nutrient | Amount | % Daily Value (DV)* |
|---|---|---|
| Energy | 90 kcal | 4.5% |
| Protein | 2.01 g | 4% |
| Total Fat | 0.15 g | 0% |
| Saturated Fat | 0.052 g | <1% |
| Carbohydrates | 20.71 g | 7% |
| Fiber | 3.3 g | 13% |
| Sugars | 6.48 g | N/A |
| Calcium | 38 mg | 4% |
| Iron | 0.69 mg | 4% |
| Magnesium | 27 mg | 7% |
| Phosphorus | 54 mg | 8% |
| Potassium | 475 mg | 14% |
| Sodium | 36 mg | 2% |
| Zinc | 0.32 mg | 3% |
| Copper | 0.161 mcg | N/A |
| Manganese | 0.497 mg | 21% |
| Selenium | 0.2 mcg | N/A |
| Vitamin C | 19.6 mg | 33% |
| Thiamine (Vitamin B1) | 0.107 mg | 9% |
| Riboflavin (Vitamin B2) | 0.106 mg | 8% |
| Niacin (Vitamin B3) | 1.487 mg | 9% |
| Vitamin B6 | 0.286 mg | 22% |
| Folate | 6 mcg | 2% |
| Vitamin B12 | 0 mcg | 0% |
| Vitamin A | 961 mcg | 107% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin D2 | 0 mcg | 0% |
*Percent Daily Values (DV) are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits & Nutritional Insights
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Rich in Vitamin A: Sweet potatoes are one of the best natural sources of beta-carotene, which the body converts into vitamin A. This vitamin is crucial for maintaining healthy vision, boosting immunity, and promoting skin health.
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High in Fiber: With 3.3 grams of dietary fiber per 100g serving, sweet potatoes help support digestive health, reduce constipation, and contribute to satiety, making them an excellent choice for weight management.
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Antioxidants for Health: Beyond vitamin A, sweet potatoes are packed with antioxidants, particularly carotenoids, which play a key role in reducing oxidative stress and protecting cells from damage.
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Good Source of Potassium: With 475 mg of potassium per serving, sweet potatoes are an excellent food for maintaining proper fluid balance, supporting heart health, and managing blood pressure levels.
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Supports Immune Health: The significant amount of vitamin C (19.6 mg per 100g) found in sweet potatoes contributes to immune function, helping to protect against common illnesses and promoting overall health.
Allergen Information
Sweet potatoes are naturally free from common allergens such as gluten, dairy, eggs, and nuts. They are also considered safe for those with soy and shellfish allergies. However, always check any pre-packaged or processed sweet potato products for potential cross-contamination with allergens.
Dietary Preferences
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Vegetarian & Vegan-Friendly: Sweet potatoes are 100% plant-based and an excellent addition to both vegetarian and vegan diets.
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Gluten-Free: Sweet potatoes are naturally gluten-free, making them a great option for those with celiac disease or gluten sensitivities.
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Low in Fat & Sodium: With only 0.15g of total fat and 36mg of sodium per serving, baked sweet potatoes are ideal for those following low-fat or low-sodium diets.
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Diabetic-Friendly: Despite their natural sweetness, sweet potatoes have a moderate glycemic index, making them a good carbohydrate choice for individuals with diabetes when consumed in moderation.
Cooking Advice
Sweet potatoes can be cooked in various ways, but baking them with the skin on helps retain more of their nutrients and adds a delightful natural flavor. To bake, simply pierce the skin a few times with a fork, place the sweet potato on a baking sheet, and bake in a preheated oven at 400°F (200°C) for about 45-60 minutes, depending on size, until soft.
For a different texture, you can also mash the flesh and add your favorite seasonings or blend them into smoothies for a creamy, naturally sweet base.
Conclusion
Sweet potatoes are a nutrient-packed, versatile vegetable that can be incorporated into a wide range of dishes. Whether enjoyed as a side dish, a main course, or even in desserts, they offer an array of health benefits and satisfy a variety of dietary needs. Their rich content of vitamins, fiber, and antioxidants makes them a valuable addition to a balanced, health-conscious diet.
