Know what’s on your plate
Baked sweet potato
Calories & nutrition facts
cooked, baked in skin, flesh, with 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 246 mg 11%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- 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 × medium (2" dia, 5" long, raw) | 114 g | 103 | 2.3 g | 20 g | 0.2 g |
| 2 × medium (2" dia, 5" long, raw) | 228 g | 205 | 4.6 g | 40 g | 0.3 g |
| ½ × medium (2" dia, 5" long, raw) | 57 g | 51 | 1.1 g | 9.9 g | 0.1 g |
| 3 × medium (2" dia, 5" long, raw) | 342 g | 308 | 6.9 g | 60 g | 0.5 g |
| 4 × medium (2" dia, 5" long, raw) | 456 g | 410 | 9.2 g | 79 g | 0.7 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
- Baked potato skinwith salt198 kcal / 100 g
- Potatoflesh, baked, with salt93 kcal / 100 g
- Microwaved potatoescooked, in skin, skin with salt132 kcal / 100 g
- Sweet potato leavescooked, steamed, with salt35 kcal / 100 g
- French fried sweet potatoesfrozen as packaged, salt added in processing182 kcal / 100 g
- Potato skinbaked, with salt198 kcal / 100 g
- Candied sweet potatocooked, candied, home-prepared164 kcal / 100 g
Questions about Baked sweet potato
How long does a sweet potato take to bake?
Bake a whole medium sweet potato at 200 °C for about 45–60 minutes, depending on its thickness. It is ready when a knife slides easily into the centre; turn it once for more even cooking.
Should you prick a sweet potato before baking it?
Yes. Prick the skin several times with a fork so steam can escape, then bake it on a tray; the skin may split otherwise.
Can you bake a sweet potato in the microwave?
Yes: prick it all over, place it on a microwave-safe plate and cook on high for about 5 minutes, turning halfway. Add short bursts until the centre is soft, then let it stand for a minute before cutting.
Do you bake sweet potatoes in foil?
You can, but foil traps steam and gives a softer, less dry skin. For a firmer skin, bake the pricked potato uncovered on a tray.
What goes well with baked sweet potato?
Try it with black beans, yoghurt and lime, or fill it with spiced chickpeas and herbs. It also works as a side for roast vegetables, grilled fish or chicken.
How should you store leftover baked sweet potato?
Cool leftovers promptly, refrigerate them in a covered container and use within 3–4 days. Reheat until steaming hot throughout; you can also freeze the flesh in portions.
Is baked sweet potato more nutritious than baked potato?
They are close in energy: baked sweet potato has 90 kcal per 100 g, compared with 93 kcal in baked potato. Baked sweet potato has more fibre, at 3.3 g against 2.2 g.
How much protein is in a baked sweet potato?
A medium sweet potato yields about 114 g raw and contains roughly 2.3 g protein. It is usually served with beans, lentils, eggs or another protein-rich food to make a more substantial meal.
Source: USDA FoodData Central 170134 · per 100 g · carbohydrate per EU label, fibre excluded
