Nutritious Baked Sweet Potatoes (Frozen, No Salt) – Health Benefits & Recipe Ideas

Sweet Potato (Frozen, Cooked, Baked, No Salt) – Nutritional Information

Sweet potatoes are a nutrient-dense food that offer an excellent source of vitamins, minerals, and dietary fiber. When prepared by freezing and baking without added salt, they retain much of their natural goodness, making them a versatile and healthful option for a wide variety of dishes. Below is a detailed look at the nutritional profile of this healthy ingredient.

Ingredients Table

Allergen Information

Sweet potatoes, when prepared without any added seasonings, spices, or salt, do not contain any common allergens. However, depending on how they are prepared or served, cross-contamination may occur if they are cooked in the same area as foods containing allergens such as nuts, dairy, or gluten. Always ensure proper handling and storage to avoid any allergens in prepared dishes.

Dietary Preferences

• Vegan-Friendly: Sweet potatoes are naturally plant-based and do not contain animal products, making them a perfect option for vegan diets.
• Gluten-Free: Naturally gluten-free, sweet potatoes are an excellent choice for individuals with celiac disease or those following a gluten-free diet.
• Low Sodium: With only 8 mg of sodium per 100 grams, baked sweet potatoes without added salt are an excellent choice for those looking to reduce sodium intake.
• Low Fat: At just 0.12 g of total fat per 100 g, sweet potatoes are a heart-healthy option for individuals seeking a low-fat diet.
• Rich in Fiber: With 1.8 g of dietary fiber, sweet potatoes support digestive health and help maintain healthy blood sugar levels.

Nutritional Benefits

Sweet potatoes are rich in Vitamin A (1043 mcg per 100g), which is crucial for maintaining healthy vision, skin, and immune function. They also provide a good amount of Vitamin C (9.1 mg), an antioxidant that helps boost the immune system and promote skin health.

The natural sugars in sweet potatoes (9.17 g per 100 g) come primarily from complex carbohydrates, offering a slow-release energy source. This makes them a fantastic option for sustaining energy throughout the day, whether enjoyed as a side dish, part of a hearty meal, or in a baked good.

Rich in Potassium (377 mg) and Magnesium (21 mg), sweet potatoes support muscle function, cardiovascular health, and maintain proper fluid balance. The presence of Iron (0.54 mg) also contributes to the production of hemoglobin and supports oxygen transport within the body.

Additionally, Manganese (0.665 mg) in sweet potatoes plays a role in metabolism, while Zinc (0.3 mg) helps with immune function, protein synthesis, and wound healing.

Tips for Enjoying Sweet Potatoes

1. Bake and Serve Simply: Sweet potatoes are delicious when baked simply with a drizzle of olive oil or roasted with your favorite herbs and spices. Baking them without salt preserves their natural flavor and sweetness.

2. Sweet Potato Mash: You can also mash cooked sweet potatoes for a creamy side dish, adding a touch of cinnamon, nutmeg, or a splash of plant-based milk for extra richness.

3. Salads and Bowls: Add cubed sweet potatoes to grain bowls or salads for a nutrient-packed, flavorful addition.

4. Meal Prep-Friendly: Sweet potatoes are great for meal prep. Simply bake them in bulk and store them in the fridge for up to a week, or freeze them for longer storage.

5. Smoothies: For a creamy, nutritious smoothie, blend cooked sweet potato with bananas, plant-based milk, and a sprinkle of cinnamon.

Conclusion

Sweet potatoes, when frozen, cooked, and baked without salt, are a powerhouse ingredient that provides a wide range of essential nutrients. Their natural sweetness, fiber content, and array of vitamins and minerals make them a healthy, versatile addition to many meals. Whether you’re preparing a savory side, adding them to salads, or enjoying them as a snack, sweet potatoes are a delicious and nutritious option that can be easily incorporated into a balanced diet.