Sweet Potato (Baked in Skin) – Nutritional Information
Sweet potatoes, when baked in their skins, are a wholesome and versatile food that packs a punch of essential nutrients. Known for their rich flavor and creamy texture, these naturally sweet tubers offer a host of health benefits, making them an excellent addition to your diet.
Ingredients Information
Description: Baked sweet potato with skin, seasoned with a pinch of salt, is a comforting and nutrient-dense dish that brings both flavor and nourishment to the table. The skin of the sweet potato retains a significant amount of its fiber, vitamins, and minerals, making this cooking method not only tasty but also highly nutritious.
- Energy (kcal): 92.0
- Protein (g): 2.01
- Saturated Fats (g): 0.052
- Total Fat (g): 0.15
- Carbohydrates (g): 20.71
- Fiber (g): 3.3
- Sugar (g): 6.48
Key Nutrients
- Calcium (mg): 38.0
- Iron (mg): 0.69
- Magnesium (mg): 27.0
- Phosphorus (mg): 54.0
- Potassium (mg): 475.0
- Sodium (mg): 246.0
- Zinc (mg): 0.32
- Copper (mcg): 0.161
- Manganese (mg): 0.497
- Selenium (mcg): 0.2
Vitamins
- Vitamin C (mg): 19.6
- Thiamin (mg): 0.107
- Riboflavin (mg): 0.106
- Niacin (mg): 1.487
- Vitamin B6 (mg): 0.286
- Folate (mcg): 6.0
- Vitamin B12 (mcg): 0.0
- Vitamin A (mcg): 0.0
- Vitamin E (mg): 0.71
- Vitamin D2 (mcg): 0.0
Allergen Information
Sweet potatoes are naturally gluten-free and do not contain common allergens such as dairy, eggs, soy, or nuts. They are suitable for a wide range of dietary needs, including those following vegetarian, vegan, or gluten-free diets. However, if prepared with additional ingredients (like butter or cream), allergen information should be reviewed accordingly.
Dietary Preferences
- Vegan
- Vegetarian
- Gluten-Free
- Dairy-Free
- Low in Fat
- High in Fiber
Nutritional Benefits and Advice
Baked sweet potatoes are a rich source of complex carbohydrates, providing steady energy while keeping you full for longer. With a high fiber content (3.3g per serving), they support healthy digestion and may contribute to better blood sugar regulation. The natural sugars present in sweet potatoes (6.48g) offer a subtle sweetness, making them a healthier option compared to refined sugar.
Sweet potatoes are also an excellent source of potassium, with nearly 500mg per serving, which is essential for maintaining healthy blood pressure and proper heart function. Additionally, the magnesium content supports muscle and nerve function, while the iron helps in maintaining healthy blood and preventing anemia.
For a boost of antioxidants, sweet potatoes also provide significant amounts of vitamin C (19.6mg), which plays a key role in immune function, skin health, and the absorption of iron. The manganese content aids in the formation of connective tissue and bones, further enhancing the nutritional profile of this dish.
Cooking Tips
To retain the maximum nutritional value, bake sweet potatoes in their skins. The skin is rich in fiber, antioxidants, and essential nutrients, making it an integral part of the meal. Simply wash the sweet potato thoroughly, bake it until tender, and enjoy with a sprinkle of salt or your favorite seasonings.
Conclusion
Whether you’re looking for a satisfying side dish, a quick snack, or a base for a hearty meal, baked sweet potatoes are an excellent option. With their nutrient-packed composition, they provide a wealth of health benefits and are a great addition to any meal plan. Plus, they’re easy to prepare and full of flavor, making them a versatile staple for many dietary preferences.
Enjoy this simple yet nourishing ingredient that proves that healthy eating doesn’t have to be complicated.
