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Baked sweet potato with skin Calories
Rich in fiber and beta-carotene
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked sweet potato with skin (130 g) has 117 calories. That works out to 90 calories per 100 g. It contains 26.9 g of carbs, 2.6 g of protein, 0.3 g of fat and 4.3 g of fiber. Its 921.7 µg of Vitamin A covers 102% of the Daily Value. Its glycemic index is 61 (medium), so it raises blood sugar at a moderate pace.
Baked sweet potato with skin Nutrition Facts
Selected: 1 piece (medium) · 130 g
117
KCAL / 130G
Carbs
26.9g
· 10% DV
Protein
2.6g
· 5% DV
Fat
0.3g
· 0% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 9% · Fat 2%
Baked sweet potato with skin nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 26.9 g | 10% |
| Fiber | 4.3 g | 15% |
| Protein | 2.6 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 Medium Baked sweet potato with skin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 117 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 cup (chopped) | 133 g | 120 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 cup (diced) | 200 g | 180 kcal |
| 1 piece (extra large) | 250 g | 225 kcal |
| 1 serving (large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Baked sweet potato with skin
How do you bake a baked sweet potato with skin?
To make a baked sweet potato with skin, scrub it clean, dry it, prick it a few times, and bake it directly on a tray at 400°F (200°C) for about 45–60 minutes. It is ready when a fork slides easily into the center.
Can you eat the skin of a baked sweet potato with skin?
Yes, the skin of a baked sweet potato with skin is edible. Scrub it well under running water before baking; it softens as the potato cooks. If you prefer a smoother texture, scoop out the flesh after baking instead.
Should you wrap a baked sweet potato with skin in foil?
No, foil is not necessary for a baked sweet potato with skin. Wrapping it traps steam and leaves the skin soft, while baking it unwrapped gives the skin a drier texture. Use foil only if a softer skin is what you prefer.
Why should you poke a baked sweet potato with skin before baking?
Poking a baked sweet potato with skin gives steam a way to escape as it cooks. Prick the potato several times with a fork before baking; this helps reduce the chance of the skin splitting under pressure.
Can you cook a baked sweet potato with skin in an air fryer?
Yes, a baked sweet potato with skin cooks well in an air fryer. Scrub and dry the potato, prick it with a fork, and cook at 400°F (200°C) for roughly 35–45 minutes, turning it partway through if your air fryer heats unevenly.
How do you know when a baked sweet potato with skin is done?
A baked sweet potato with skin is done when a fork or thin knife passes easily through the thickest part. The center should feel soft, not firm or crunchy; if it still resists, return it to the oven and check again shortly.
How should you store leftover baked sweet potato with skin?
Store leftover baked sweet potato with skin in a covered container in the refrigerator once it has cooled. Use it within three to four days, and discard it if you notice mold, an unusual smell, or a slippery surface.
Can you freeze baked sweet potato with skin?
Yes, baked sweet potato with skin can be frozen. Let it cool, wrap it tightly or place it in a freezer-safe container, and freeze it whole or in portions. Thaw it in the refrigerator before reheating; its texture may be softer afterward.
What is the best way to reheat baked sweet potato with skin?
Reheat baked sweet potato with skin in a 350°F (175°C) oven until the center is hot for the best skin texture. A microwave is quicker, but it tends to make the skin soft; cut the potato open first to heat it more evenly.
What toppings go well on baked sweet potato with skin?
Baked sweet potato with skin works with both savory and sweet toppings. Try black beans, salsa, and yogurt for a savory meal, or tahini and a little cinnamon for a sweeter option; add toppings after baking so the skin cooks properly.
Baked sweet potato with skin Vitamins & Minerals
Vitamins
Vitamin A
921.7µg · 102% DV
Vitamin C
25.48mg · 28% DV
B5
1.04mg · 21% DV
B6
0.27mg · 16% DV
Minerals
Manganese
0.65mg · 28% DV
Copper
0.2mg · 22% DV
Potassium ⭐
618mg · 18% DV
Phosphorus
70mg · 10% DV
Sodium
47mg · 2% DV
Baked sweet potato with skin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked sweet potato with skin
To burn the 117 calories in 1 piece (medium) (130 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 with skin?
Baked sweet potato with skin is a whole sweet potato, or one split in half, cooked in the oven until tender. Sweet potatoes originated in the Americas and are now enjoyed around the world. Unlike ordinary potatoes, they have a naturally sweet flavour, and the skin can be eaten once washed well.
Oven heat softens the inside while the skin turns slightly crisp and wrinkled. Serve it as a simple side, a filling snack or a base for toppings; beans, yoghurt, herbs or tahini all work well. It provides fibre and beta-carotene, with very little fat on its own. For a lighter serving, bake it without added oil and finish with lemon, herbs or a spoonful of yoghurt.
How Nutritious Is Baked sweet potato with skin?
Nutrient density
Very 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 with skin 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 with skin Contain Allergens?
No known major allergens
Which Diets Is Baked sweet potato with skin 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 with skin Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.