1 serving (130 grams) contains 112 calories, 2.0 grams of protein, 0.1 grams of fat, and 26.2 grams of carbohydrates.
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Nutrition Information
Calories |
203.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 74.5 mg | 3% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 9.8 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 70.9 mg | 5% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 796.4 mg | 16% | |
* 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 potatoes
Baked sweet potatoes are a nutritious and versatile root vegetable originating from Central and South America, later spreading globally through trade routes. Popular in various cuisines such as soul food in the Southern United States and Asian dishes, sweet potatoes are valued for their natural sweetness and adaptability to savory or sweet recipes. Nutritionally, they are rich in complex carbohydrates, fiber, beta-carotene (a precursor to vitamin A), vitamin C, and potassium, making them an excellent choice for balanced meals. Low in fat and containing no cholesterol, they are often used as a healthier alternative to white potatoes and a satisfying base in plant-based diets.
Health Benefits
- Supports eye health due to high levels of beta-carotene; one medium sweet potato provides over 100% of the recommended daily intake of vitamin A.
- Boosts immunity with 22% of the daily vitamin C requirement, essential for tissue repair and fighting infections.
- Improves digestion due to high fiber content, with approximately 4 grams of dietary fiber per medium-sized baked sweet potato.
- Regulates blood pressure through its potassium content, which helps counterbalance sodium levels and relax blood vessel tension.
- Provides sustained energy thanks to complex carbohydrates that break down slowly and stabilize blood sugar levels.
Dietary Considerations
Selection and Storage
Store whole, unpeeled sweet potatoes in a cool, dark, and dry place for up to two weeks. Once baked, refrigerate in an airtight container and consume within 3-5 days.
Common Questions About Baked sweet potatoes Nutrition
Are baked sweet potatoes high in protein?
Baked sweet potatoes are not high in protein; a medium-sized baked sweet potato (about 130 grams) contains approximately 2 grams of protein. They are better known for their high carbohydrate content and rich array of vitamins and minerals.
Can I eat baked sweet potatoes on a keto diet?
Baked sweet potatoes are not ideal for a keto diet due to their high carbohydrate content. A medium-sized sweet potato contains around 24 grams of net carbs, which can quickly exceed the daily carb limit for ketosis (typically 20-50 grams per day).
What are the health benefits of baked sweet potatoes?
Baked sweet potatoes are a great source of beta carotene, which converts to vitamin A in the body and supports eye health. They are also high in dietary fiber, vitamin C, potassium, and antioxidants, which contribute to a healthy immune system and heart health. However, they should be consumed in moderation due to their natural sugar content.
What is the recommended serving size for baked sweet potatoes?
A recommended serving size is a medium-sized baked sweet potato, which is about 130-150 grams. This portion provides around 100-130 calories, along with 24 grams of carbs, 4 grams of fiber, and an abundant supply of vitamins A and C.
How do baked sweet potatoes compare to regular baked potatoes?
Baked sweet potatoes are higher in vitamin A and have a sweeter flavor compared to regular baked potatoes. They also have slightly more fiber (4 grams per medium sweet potato vs. 2-3 grams for white potatoes) and are lower on the glycemic index, meaning they cause slower blood sugar spikes.
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.
- Nutritional Benefits of Sweet PotatoesHarvard T.H. Chan School of Public HealthDiscussion of sweet potato nutritional content, key vitamins like vitamin A, and their role in a healthy diet.
- Vitamin A (Retinol and Carotenoids)NIH Office of Dietary SupplementsDetailed information on vitamin A, a key nutrient found in sweet potatoes, and its health benefits.
- Dietary Guidelines for Americans 2020-2025: Vegetables ChapterU.S. Department of Health and Human ServicesDetails on vegetable consumption, including starchy vegetables like sweet potatoes, as part of a balanced diet.
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.
