1 piece (medium) of Oven Roasted Sweet Potato (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 24.8 g of carbs, 2 g of protein, 0.2 g of fat and 3.7 g of fiber. Its 1020 µg of Vitamin A covers 113% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Oven Roasted Sweet Potato?

Oven roasted sweet potato is made by baking sweet potatoes, a root vegetable native to the Americas, whole or cut into pieces. The flesh turns soft and slightly fibrous, while the edges become browned and pleasantly sweet. It is commonly served as a side with meals, or topped with beans, greens, or a savoury sauce; leftovers also work well in grain bowls and salads.

It provides fibre and vitamin A, with very little fat; 100 g contains 3.1 g of fibre. For an easy, lighter side, roast it with just a little oil and add herbs, spices, or a squeeze of lemon at the table.

Oven Roasted Sweet Potato Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

20.7g

· 8% DV

Protein

1.7g

· 3% DV

Fat

0.2g

· 0% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 91% · Protein 7% · Fat 2%

Oven Roasted Sweet Potato Vitamins & Minerals

Vitamins

Vitamin A

850µg · 94% DV

Vitamin C

19.5mg · 22% DV

0.8mg · 16% DV

0.21mg · 12% DV

Minerals

Potassium ⭐

337mg · 10% DV

Phosphorus

54mg · 8% DV

Iron

1mg · 6% DV

Magnesium

21mg · 5% DV

How Nutritious Is Oven Roasted Sweet Potato?

Nutrient density

High

70/ 100

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

49/ 100

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.

Oven Roasted Sweet Potato Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oven Roasted Sweet Potato

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oven Roasted Sweet Potato 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 Oven Roasted Sweet Potato Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oven Roasted Sweet Potato 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

Oven Roasted Sweet Potato Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Oven Roasted Sweet Potato

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Oven Roasted Sweet Potato vs Mixed Green Salad72 kcal more per 100 g

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Oven Roasted Sweet Potato vs Red Pepper59 kcal more per 100 g

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Foods Similar to Oven Roasted Sweet Potato

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Oven Roasted Sweet Potato

Is oven-roasted sweet potato healthy?

Yes, oven-roasted sweet potato is a nutrient-rich vegetable that provides fiber and beta-carotene, which the body can convert to vitamin A. Roasting keeps it simple; generous butter, sugary toppings, or heavy sauces can make the dish less balanced.

How do you make oven-roasted sweet potato?

To make oven-roasted sweet potato, scrub and dry it, then roast it whole or cut into evenly sized pieces. Toss pieces with a little oil and your chosen seasonings, and cook until the center is tender and the edges are browned.

Can you eat the skin of oven-roasted sweet potato?

Yes, the skin of oven-roasted sweet potato is edible. Scrub it well under running water before cooking, and trim away damaged spots. Roasting softens the skin, while leaving it on keeps the pieces intact and adds texture.

What is the difference between oven-roasted sweet potato and regular potato?

Oven-roasted sweet potato has a naturally sweeter flavor and orange flesh, while regular potato tastes more neutral and starchy. The orange color comes from beta-carotene, and sweet potato works with both savory spices and warm spices such as cinnamon.

Does oven-roasted sweet potato help with weight loss?

Oven-roasted sweet potato can make a meal more filling because it contains fiber. For a lighter preparation, use modest amounts of oil and go easy on toppings such as butter, cheese, or sweet sauces; it does not cause weight loss by itself.

Can people with diabetes eat oven-roasted sweet potato?

Yes, people with diabetes can include oven-roasted sweet potato, but it still contains carbohydrates and can affect blood glucose. Pairing a sensible portion with protein and non-starchy vegetables may help make a more balanced meal; individual medication plans matter.

How do you make oven-roasted sweet potato crispy?

For crispier oven-roasted sweet potato, cut evenly sized pieces, dry their surfaces thoroughly, and spread them out so they are not touching. Crowding traps steam, which softens the edges instead of letting them brown.

What seasonings go well with oven-roasted sweet potato?

Oven-roasted sweet potato pairs well with smoked paprika, cumin, black pepper, garlic, or chili for a savory version. Cinnamon or a little maple syrup brings out its sweetness, while lime or lemon adds a bright contrast.

How long does oven-roasted sweet potato last in the fridge?

Cooked oven-roasted sweet potato keeps for a few days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat until hot throughout in an oven or microwave before serving.

Can you freeze oven-roasted sweet potato?

Yes, you can freeze oven-roasted sweet potato, although thawed pieces may be softer than freshly roasted ones. Cool them completely, freeze in a single layer before transferring to a sealed container, and reheat from frozen for better texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026