1 serving (130 grams) contains 117 calories, 2.6 grams of protein, 0.2 grams of fat, and 26.8 grams of carbohydrates.
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Nutrition Information
Calories |
225 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 475 mg | 20% | |
| Total Carbohydrates | 51.5 g | 18% | |
| Dietary Fiber | 8.2 g | 29% | |
| Sugars | 16.1 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 1182.5 mg | 25% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baked sweet potato
Baked sweet potato is a versatile and nutritious food originating from Central and South America. It is a staple in many global cuisines, found in dishes from African, Caribbean, and Southern U.S. traditional cooking. It is rich in complex carbohydrates, dietary fiber, and essential micronutrients. A medium-sized baked sweet potato (130 grams) provides around 112 calories, 26 grams of carbohydrates, 2 grams of protein, and almost 4 grams of dietary fiber. Additionally, it is an excellent source of beta-carotene (converted to vitamin A), offering over 400% of the recommended daily intake, and contains significant amounts of vitamin C, manganese, potassium, and B vitamins. Sweet potatoes are also low in fat and naturally gluten-free, making them a wholesome addition to many diets.
Health Benefits
- Rich in beta-carotene, which converts to vitamin A, supporting eye health and immune function.
- High in dietary fiber, aiding digestion and improving gut health.
- Rich in potassium, which helps regulate blood pressure and supports heart health.
Dietary Considerations
Selection and Storage
Store whole sweet potatoes in a cool, dry, and ventilated place for up to 1-2 weeks. Avoid refrigerating them as this can alter their flavor. Wash thoroughly and pierce the skin before baking to allow steam to escape.
Common Questions About Baked sweet potato Nutrition
Is baked sweet potato high in protein?
Baked sweet potatoes are not particularly high in protein. A medium-sized baked sweet potato (about 130 grams) contains approximately 2 grams of protein. While it isn't a significant source of protein, it does provide other essential nutrients such as vitamin A and fiber.
Can I eat baked sweet potato on a keto diet?
Baked sweet potatoes are generally not suitable for a strict keto diet due to their high carbohydrate content. One medium-sized baked sweet potato (about 130 grams) contains roughly 24 grams of net carbs, which can quickly exceed the daily carb allowance on keto.
What are the health benefits of baked sweet potato?
Baked sweet potatoes are rich in vitamin A, with one medium potato providing over 400% of the daily recommended intake, essential for eye health and immune function. They are also a good source of fiber and antioxidants, which support digestive health and help reduce inflammation. However, they are high in carbohydrates, so portion control is recommended for individuals monitoring blood sugar.
What is the recommended serving size for baked sweet potato?
A typical serving size for baked sweet potato is about 1 medium potato (130 grams), which contains around 100-110 calories, 24 grams of carbs, and 4 grams of fiber. This portion size is generally sufficient to enjoy its nutritional benefits without overloading on carbohydrates.
How does baked sweet potato compare to baked regular potato?
Baked sweet potatoes and regular potatoes have similar calorie content, but sweet potatoes are higher in fiber and significantly richer in vitamin A. Regular potatoes, on the other hand, have slightly more protein and potassium. Sweet potatoes also have a lower glycemic index, meaning they may cause a slower rise in blood sugar compared to regular potatoes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Baked sweet potato DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Sweet Potatoes: Health Benefits and Nutritional InformationHarvard T.H. Chan School of Public HealthComprehensive overview of the health benefits and key nutrients found in sweet potatoes, including beta-carotene and fiber.
- Carotenoids and Health Promotion: Sweet Potatoes' RoleNational Library of Medicine (PubMed)Peer-reviewed study exploring the role of carotenoids in sweet potatoes in reducing chronic disease risk and promoting health.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human ServicesHighlights the importance of sweet potatoes in a balanced diet, particularly as sources of nutrients like vitamin A and dietary fiber.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
