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Baked sweet potato and carrot Calories
A fiber- and beta-carotene-rich vegetable blend, baked without added oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked sweet potato and carrot (180 g) has 126 calories. That works out to 70 calories per 100 g. It contains 29.2 g of carbs, 2.5 g of protein, 0.4 g of fat and 6.3 g of fiber. Its 1440 µg of Vitamin A covers 160% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Baked sweet potato and carrot Nutrition Facts
Selected: 1 serving (medium) · 180 g
126
KCAL / 180G
Carbs
29.2g
· 11% DV
Protein
2.5g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Baked sweet potato and carrot nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 29.2 g | 11% |
| Fiber | 6.3 g | 23% |
| Protein | 2.5 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked sweet potato and carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 126 kcal |
| 1 piece (small) | 75 g | 53 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (small) | 120 g | 84 kcal |
| 1 piece (medium) | 130 g | 91 kcal |
| 1 cup (diced) | 160 g | 112 kcal |
| 1 cup (chopped) | 200 g | 140 kcal |
| 1 serving (large) | 250 g | 175 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Baked sweet potato and carrot
How do you make baked sweet potato and carrot?
To make baked sweet potato and carrot, wash and cut the vegetables into similar-sized pieces, season them, and spread them in a single layer on a lined baking tray. Roast until tender when pierced with a fork and browned at the edges.
Can you roast frozen sweet potato and carrot without thawing them?
Yes, you can roast frozen sweet potato and carrot without thawing, but they may release more moisture and turn out softer. Spread the pieces well apart and roast until tender; thawing and draining them first can help them brown better.
How should you cut sweet potato and carrot for even roasting?
Cut sweet potato and carrot into pieces of similar thickness so they soften at roughly the same pace. Since carrots can be denser, make their pieces slightly smaller if the sweet potato is cut into large chunks.
What spices go well with baked sweet potato and carrot?
Cumin, smoked or sweet paprika, black pepper, and thyme all work well with baked sweet potato and carrot. Add lemon juice or fresh herbs after roasting for brightness, rather than relying on extra salt to bring out the flavor.
Can you prepare baked sweet potato and carrot ahead of time?
Yes, you can cut the sweet potato and carrot ahead and refrigerate the pieces in a covered container. Pat them dry before roasting, since surface moisture can make the vegetables steam instead of browning.
Can you make baked sweet potato and carrot without oil?
Yes, baked sweet potato and carrot can be made without oil. Use a lined tray, season the pieces, and leave space between them so they roast rather than steam; turn them partway through if they are sticking.
What should you serve with baked sweet potato and carrot?
Baked sweet potato and carrot pair well with chickpeas, lentils, grilled fish, or a tangy yogurt sauce. They also work as a warm salad base with leafy greens and a squeeze of lemon.
How do you keep baked sweet potato and carrot from getting soggy?
To keep baked sweet potato and carrot from getting soggy, dry the cut vegetables well and spread them out rather than crowding the tray. Reheat leftovers in the oven or an air fryer to restore some of their roasted texture.
Can you freeze baked sweet potato and carrot?
Yes, baked sweet potato and carrot can be frozen in a sealed container, though they may become softer after thawing. They are especially useful afterward in soup, mash, or a blended vegetable sauce.
Can people with diabetes eat baked sweet potato and carrot?
People with diabetes can eat baked sweet potato and carrot, but both contribute carbohydrates and can affect blood glucose. The suitable portion depends on the rest of the meal and individual needs, so follow your clinician's or dietitian's advice.
Baked sweet potato and carrot Vitamins & Minerals
Vitamins
Vitamin A
1440µg · 160% DV
B6
0.36mg · 21% DV
Vitamin C
16.2mg · 18% DV
B5
0.63mg · 13% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.54mg · 23% DV
Potassium ⭐
720mg · 21% DV
Phosphorus
90mg · 13% DV
Sodium
72mg · 3% DV
Baked sweet potato and carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked sweet potato and carrot
To burn the 126 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked sweet potato and carrot?
Baked sweet potato and carrot is a simple dish of sweet potato and carrot pieces cooked in the oven until tender, often with lightly browned edges. It works as an easy home-cooked side, and the vegetables can be baked without added oil, letting their own sweetness come through.
The sweet potato is mellow and sweet, while the carrot brings an earthy note; the centres turn soft as the surfaces roast. Serve it warm alongside beans, lentils or a grain bowl, or let it cool and fold it into a salad. It provides fibre and beta-carotene, making it a colourful vegetable option. For a more filling meal, add chickpeas or serve with a spoonful of tahini dressing.
How Nutritious Is Baked sweet potato and carrot?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked sweet potato and carrot Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked sweet potato and carrot Contain Allergens?
No known major allergens
Which Diets Is Baked sweet potato and carrot Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked sweet potato and carrot Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.