Baked Sweet Potato Nutrition Facts

Calories, fat, protein, and carbohydrate values for Baked Sweet Potato.

Calories

There are 103 calories in Baked Sweet Potato.

103

Nutrition Facts
Baked Sweet Potato
Serving Size:

1

medium (2″ dia, 5″ long, raw) (114 grams)

Amount Per Serving
Calories from Fat 1.5
Calories 103

% Daily Value*

Total Fat 0.2 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 41 milligrams

Potassium 542 milligrams

Total Carbohydrates 24 grams

Dietary Fiber 3.8 grams

Sugars 7.4 grams
Protein 2.3 grams
438%

Vitamin A

37%

Vitamin C

3.3%

Calcium

4.4%

Iron

Percent Daily Values are based on a 2000 calorie diet.

Category
Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Vegetable-Based Products (Perishable)

How long would it take to burn off 100 KCal?
Walking (3mph) 28 minutes
Running (6mph) 10 minutes
Bicycling (10mph) 14 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Sweet potatoes have grown in popularity in recent years, and for good reason. These vibrant root vegetables not only offer a delicious taste, but also pack a nutritional punch. One of the most popular ways to enjoy sweet potatoes is to bake them. In this article, we will explore the features, benefits, and drawbacks of baked sweet potatoes and why they deserve a prominent place in your diet.
Features of Baked Sweet Potatoes:

1. Rich in essential nutrients:

Baked sweet potatoes are a nutrient-dense food that provides a number of essential vitamins and minerals. They are particularly high in vitamin A, which promotes healthy vision, supports immune function, and contributes to the overall well-being of your body’s organs, including the heart and kidneys. Sweet potatoes are also a good source of vitamin C, calcium, and iron, which are essential for various bodily functions.

2. High in fiber:

Fiber is an important part of a healthy diet, and baked sweet potatoes are an excellent source of fiber. Fiber aids in digestion, helps maintain healthy cholesterol levels, and promotes satiety, which can help with weight management. Consuming adequate amounts of fiber has also been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

3. Natural antioxidants:

Baked sweet potatoes are rich in antioxidants, which help protect your cells from damage caused by harmful free radicals. The bright orange color of sweet potatoes is indicative of their high antioxidant content, especially from beta-carotene. Antioxidants play a critical role in promoting overall health and reducing the risk of chronic disease.
Benefits of Baked Sweet Potatoes:

1. Weight management:

For individuals looking to manage their weight, baked sweet potatoes can be a valuable addition to their diet. Despite their sweet flavor, sweet potatoes have a lower glycemic index than regular potatoes, which means they cause a slower and more consistent rise in blood sugar levels. The high fiber content of baked sweet potatoes helps promote satiety, reducing the likelihood of overeating and supporting weight management goals.

2. Heart Health:



The combination of fiber, potassium, and antioxidants in baked sweet potatoes contributes to heart health. The fiber helps regulate cholesterol levels by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. Potassium supports healthy blood pressure levels, reducing the risk of heart disease and stroke.

3. Immune support:

The abundance of vitamin A and vitamin C in baked sweet potatoes strengthens the immune system, helping to ward off illness and infection. Vitamin A plays an important role in maintaining the integrity of the skin and mucous membranes, which act as a barrier against pathogens. Vitamin C is an immune-boosting nutrient that helps stimulate the production of white blood cells, which are essential for fighting off infections.
Disadvantages of baked sweet potatoes:

1. High in natural sugars:

While the natural sugars found in baked sweet potatoes provide a sweet and satisfying taste, individuals with special dietary needs, such as those on a low-sugar or low-carbohydrate diet, should consume them in moderation. It’s important to consider the overall balance of your diet and consult a healthcare professional or dietitian if you have specific dietary needs.

2. Individual sensitivities:

As with any food, some individuals may have sensitivities or allergies to sweet potatoes. It’s important to be aware of any adverse reactions and consult a healthcare professional if you experience symptoms such as digestive problems, skin rashes, or respiratory problems after eating baked sweet potatoes.



Conclusion

Baked sweet potatoes are not only delicious, but also offer an impressive array of nutritional benefits. Rich in essential nutrients, fiber and natural antioxidants, they are a valuable addition to a healthy diet. From supporting weight management to promoting heart health and boosting the immune system, baked sweet potatoes are a versatile and nutritious choice. However, it’s important to consider individual dietary needs and to consume them in moderation. So why not add baked sweet potatoes to your meals and enjoy their flavorful and health-promoting properties?

Questions and Answers

1. Are baked sweet potatoes healthier than regular baked potatoes?
Baked sweet potatoes and regular baked potatoes offer different nutritional profiles. Sweet potatoes are higher in fiber, vitamin A, and antioxidants, while regular potatoes tend to be higher in potassium. Both types of potatoes can be part of a healthy diet, but sweet potatoes offer unique health benefits due to their rich nutrient content.
2. Can baked sweet potatoes help with weight loss?
Baked sweet potatoes can support weight loss efforts due to their high fiber content. Fiber promotes a feeling of fullness, which can help control appetite and prevent overeating. Additionally, their lower glycemic index and natural sweetness make sweet potatoes a satisfying alternative to high-calorie and processed snacks.
3. Can individuals with diabetes consume baked sweet potatoes?
While sweet potatoes are a source of carbohydrates, they have a lower glycemic index compared to regular potatoes. However, individuals with diabetes should monitor their portion sizes and consider their overall carbohydrate intake when incorporating baked sweet potatoes into their meal plan. It’s advisable to consult with a healthcare professional or registered dietitian for personalized guidance.
4. Can I eat the skin of a baked sweet potato?
Yes, the skin of a baked sweet potato is edible and contains additional fiber and nutrients. Ensure you thoroughly wash the sweet potato before baking to remove any dirt or residue. However, if you prefer a softer texture, you can remove the skin before consuming.
5. Are there any allergenic concerns with baked sweet potatoes?
While sweet potatoes are generally well-tolerated, individuals with known allergies to other root vegetables, such as carrots or beets, may be at a higher risk of developing an allergic reaction to sweet potatoes. If you have a history of food allergies or sensitivities, it’s important to exercise caution and consult with a healthcare professional if you experience any adverse symptoms after consuming baked sweet potatoes.