Know what’s on your plate
Baked sweet potato
Calories & nutrition facts
cooked, baked in skin, flesh, without salt
Nutrition facts
Per 100 g% DV- Calories 90 kcal —
- Protein 2 g 4%
- Carbohydrate 17 g 6%
- Fat 0.2 g 0%
- Saturated fat 0.1 g 0%
- Fibre 3.3 g 12%
- Sugars 6.5 g —
- Sodium 36 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 961 µg 107%
- Vitamin C 19.6 mg 22%
- Vitamin D 0 µg 0%
- Vitamin E 0.71 mg 5%
- Vitamin K 2.3 µg 2%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 1.5 mg 9%
- Pantothenic acid (B5) 0.88 mg 18%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 6 µg 2%
- Vitamin B12 0 µg 0%
- Choline 13.1 mg 2%
Minerals
- Calcium 38 mg 3%
- Iron 0.69 mg 4%
- Magnesium 27 mg 6%
- Phosphorus 54 mg 4%
- Potassium 475 mg 10%
- Zinc 0.32 mg 3%
- Copper 0.16 mg 18%
- Manganese 0.5 mg 22%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 90 | 2 g | 17 g | 0.2 g |
| 1 × cup | 200 g | 180 | 4 g | 35 g | 0.3 g |
| 1 × large | 180 g | 162 | 3.6 g | 31 g | 0.3 g |
| 1 × medium (2" dia, 5" long, raw) | 114 g | 103 | 2.3 g | 20 g | 0.2 g |
| 1 × small | 60 g | 54 | 1.2 g | 10 g | 0.1 g |
| 2 × cup | 400 g | 360 | 8 g | 70 g | 0.6 g |
| ½ × cup | 100 g | 90 | 2 g | 17 g | 0.2 g |
| 3 × cup | 600 g | 540 | 12 g | 105 g | 0.9 g |
| 4 × cup | 800 g | 720 | 16 g | 139 g | 1.2 g |
Similar foods
- Baked potatoflesh and skin, with salt93 kcal / 100 g
- Sweet potatoraw86 kcal / 100 g
- Boiled sweet potatocooked, boiled, without skin76 kcal / 100 g
- Potatoflesh and skin, raw77 kcal / 100 g
- Microwaved potatoescooked, in skin, skin with salt132 kcal / 100 g
- White potatoflesh and skin, baked92 kcal / 100 g
- White potatoesflesh and skin, baked92 kcal / 100 g
- Sweet potato leavesraw42 kcal / 100 g
- Red potatoflesh and skin, baked87 kcal / 100 g
- Russet potatoflesh and skin, baked95 kcal / 100 g
Questions about Baked sweet potato
How do you bake a sweet potato whole?
Heat the oven to 200°C (180°C fan). Scrub and dry the sweet potato, prick it several times with a fork, then bake on a tray for about 45–60 minutes, until a knife slides easily into the centre.
How can you tell when a baked sweet potato is done?
The skin will look slightly wrinkled and the flesh should give easily when you squeeze it gently with an oven-gloved hand. A skewer or knife should pass through the thickest part without resistance.
Can you cook a sweet potato in the microwave?
Yes. Prick it all over, put it on a microwave-safe plate and cook on high for 5 minutes; turn it over and continue in 1-minute bursts until tender. For crisp skin, finish it in a hot oven for 10 minutes.
Do you need to peel a sweet potato before baking it?
No. The skin is edible, and baking it whole helps keep the flesh moist. Scrub away any soil and dry it well; if you plan to eat the skin, avoid cutting it before baking.
How should you store leftover baked sweet potato?
Cool it promptly, then put it in a covered container in the fridge and eat it within 3–4 days. Reheat until steaming hot throughout, either in the oven or microwave.
What goes well with baked sweet potato?
Split it open and fill it with black beans, salsa and yoghurt, or add a spoonful of chilli. It also works with feta and herbs, or tahini and chickpeas.
How do you choose a good sweet potato for baking?
Choose one that feels firm and heavy for its size, with smooth, unbroken skin. A medium, evenly shaped one tends to cook more evenly than a very thick one.
Can you freeze baked sweet potato?
Yes. Let it cool, peel it if you prefer, and freeze it whole or mashed in an airtight container. Thaw it in the fridge before reheating, or reheat from frozen until piping hot in the centre.
Source: USDA FoodData Central 168483 · per 100 g · carbohydrate per EU label, fibre excluded
