Food Nutrient Profile - Baked Sweet Potato

Menu
Select from foods

Nutrients in 100 grams of Baked Sweet Potato

Sweet Potato Baked in skin, flesh only (Ipomoea batatas), also known as Sweetpotato.

Macros Ratio

Protein Fat Carbs
9%
1%
90%
100 g ▼

Macro Nutrients

Baked Sweet Potato
Energy90 kcal
3.1%
Sweet Potato Baked in skin, flesh only provides 90kcal of Energy per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.15 g
0.15%
Sweet Potato Baked in skin, flesh only provides 0.15g of Fat per 100 grams, meeting 0.15% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.052 g
0.16%
Sweet Potato Baked in skin, flesh only provides 0.052g of Saturated Fat per 100 grams, meeting 0.16% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.006 g
0.38%
Sweet Potato Baked in skin, flesh only provides 0.006g of Omega 3 per 100 grams, meeting 0.38% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.09 g
0.53%
Sweet Potato Baked in skin, flesh only provides 0.09g of Omega 6 per 100 grams, meeting 0.53% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Sweet Potato Baked in skin, flesh only provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate20.7 g
16%
Sweet Potato Baked in skin, flesh only provides 20.7g of Carbohydrate per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars6.5 g
8.94%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Sweet Potato Baked in skin, flesh only provides 6.5g of Sugars per 100 grams, meeting 8.94% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.5 g
0.69%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Sweet Potato Baked in skin, flesh only provides 0.5g of Fructose per 100 grams, meeting 0.69% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.57 g
%
Sweet Potato Baked in skin, flesh only provides 0.57g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose2.28 g
%
Sweet Potato Baked in skin, flesh only provides 2.28g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber3.3 g
8.7%
Sweet Potato Baked in skin, flesh only provides 3.3g of Fiber per 100 grams, meeting 8.7% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2 g
3.6%
Sweet Potato Baked in skin, flesh only provides 2g of Protein per 100 grams, meeting 3.6% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Baked Sweet Potato
Vitamin A961 μg
107%
RAE, retinol activity equivalents
Sweet Potato Baked in skin, flesh only provides 961μg of Vitamin A per 100 grams, meeting 107% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.11 mg
8.9%
Thiamine
Sweet Potato Baked in skin, flesh only provides 0.11mg of Vitamin B1 per 100 grams, meeting 8.9% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.11 mg
8.15%
Riboflavin
Sweet Potato Baked in skin, flesh only provides 0.11mg of Vitamin B2 per 100 grams, meeting 8.15% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B31.5 mg
9.3%
Niacin, nicotinic acid, niacinamide
Sweet Potato Baked in skin, flesh only provides 1.5mg of Vitamin B3 per 100 grams, meeting 9.3% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.88 mg
17.7%
Pantothenic acid
Sweet Potato Baked in skin, flesh only provides 0.88mg of Vitamin B5 per 100 grams, meeting 17.7% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.29 mg
22%
Pyridoxine
Sweet Potato Baked in skin, flesh only provides 0.29mg of Vitamin B6 per 100 grams, meeting 22% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B72.4 μg
8%
Biotin
Sweet Potato Baked in skin, flesh only provides 2.4μg of Vitamin B7 per 100 grams, meeting 8% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B96 μg
1.5%
Folates and Folic Acid
Sweet Potato Baked in skin, flesh only provides 6μg of Vitamin B9 per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Sweet Potato Baked in skin, flesh only provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C19.6 mg
21.8%
Ascorbic acid
Sweet Potato Baked in skin, flesh only provides 19.6mg of Vitamin C per 100 grams, meeting 21.8% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Sweet Potato Baked in skin, flesh only provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E0.71 mg
4.73%
Tocopherols and Tocotrienols
Sweet Potato Baked in skin, flesh only provides 0.71mg of Vitamin E per 100 grams, meeting 4.73% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K2.3 μg
1.9%
Phytomenadione or phylloquinone
Sweet Potato Baked in skin, flesh only provides 2.3μg of Vitamin K per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Baked Sweet Potato
Calcium38 mg
3.8%
Sweet Potato Baked in skin, flesh only provides 38mg of Calcium per 100 grams, meeting 3.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.16 mg
18%
Sweet Potato Baked in skin, flesh only provides 0.16mg of Copper per 100 grams, meeting 18% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.69 mg
8.63%
Sweet Potato Baked in skin, flesh only provides 0.69mg of Iron per 100 grams, meeting 8.63% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium27 mg
6.43%
Sweet Potato Baked in skin, flesh only provides 27mg of Magnesium per 100 grams, meeting 6.43% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.5 mg
21.6%
Sweet Potato Baked in skin, flesh only provides 0.5mg of Manganese per 100 grams, meeting 21.6% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus54 mg
7.7%
Sweet Potato Baked in skin, flesh only provides 54mg of Phosphorus per 100 grams, meeting 7.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium475 mg
14%
Sweet Potato Baked in skin, flesh only provides 475mg of Potassium per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.2 μg
0.36%
Sweet Potato Baked in skin, flesh only provides 0.2μg of Selenium per 100 grams, meeting 0.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium36 mg
2.4%
Sweet Potato Baked in skin, flesh only provides 36mg of Sodium per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.32 mg
2.9%
Sweet Potato Baked in skin, flesh only provides 0.32mg of Zinc per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water75.8 g
2.05%
Sweet Potato Baked in skin, flesh only provides 75.8g of Water per 100 grams, meeting 2.05% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Baked Sweet Potato: 100g - Health Benefits and Nutrition Facts

Discover the nutritional benefits of baked sweet potatoes with this comprehensive breakdown of macro and micronutrients in 100g of sweet potato baked in skin, flesh only. Learn about the vitamins, minerals, and other essential nutrients packed into this delicious and healthy vegetable.

When you enjoy 100 grams of baked sweet potato, you're treating your body to an abundance of essential vitamins. Here's a closer look at what you get:

Baked sweet potatoes are not just about vitamins; they are also rich in essential minerals:

Let's not forget the macronutrients that fuel your body:

Incorporating baked sweet potatoes into your diet is a delicious way to boost your intake of essential vitamins, minerals, and macronutrients. Enjoy them as a side dish, in salads, or even as a snack to reap their numerous health benefits!

Frequently Asked Questions about Baked Sweet Potato

What are the health benefits of Baked Sweet Potato?

Baked sweet potatoes are a nutritious food that is high in fiber, vitamins, and minerals. They are a great source of vitamin A, vitamin C, potassium, and antioxidants. Sweet potatoes can help support a healthy immune system, promote good digestion, and may even help reduce inflammation in the body. Additionally, they are a good source of complex carbohydrates, making them a great option for sustained energy.

Are there any potential risks or side effects of consuming Baked Sweet Potato?

Baked sweet potatoes are a nutritious and delicious food choice, but there are a few potential risks or side effects to be aware of. Consuming sweet potatoes in moderation is generally safe for most people, but eating them in excess may lead to an increase in blood sugar levels due to their natural sugars. Additionally, sweet potatoes are high in fiber, which can cause digestive issues such as bloating or gas in some individuals. It's always best to enjoy sweet potatoes as part of a balanced diet to reap their many health benefits without any negative effects.

Can I lose weight by eating more Baked Sweet Potato?

Baked sweet potatoes can be a nutritious addition to a weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to consider portion sizes and overall calorie intake. Incorporating a variety of nutrient-dense foods and maintaining a balanced diet is key for sustainable weight loss.

Can I gain more muscles by eating more Baked Sweet Potato if I train consistently?

Baked sweet potatoes are a good source of carbohydrates, which can provide energy for your workouts. However, to build muscle effectively, it's important to also consume enough protein from sources like legumes, tofu, tempeh, nuts, and seeds. Additionally, strength training consistently and progressively overloading your muscles are key factors in building muscle mass. So, while sweet potatoes can be a healthy part of your diet, it's essential to ensure you're getting enough protein and following a well-rounded training program to support muscle growth.

Can I eat Baked Sweet Potato if I have diabetes?

Yes, baked sweet potatoes can be a good choice for individuals with diabetes as they have a lower glycemic index compared to white potatoes. The fiber in sweet potatoes can help regulate blood sugar levels and provide important nutrients like vitamin A and potassium. Just be mindful of portion sizes and avoid adding high-sugar toppings like marshmallows or sugary sauces.

Can I consume Baked Sweet Potato if I am on a Keto diet?

Sweet potatoes are higher in carbohydrates compared to other vegetables, so they may not be ideal for a strict keto diet, which typically requires very low carbohydrate intake. However, if you are following a more flexible or modified version of the keto diet, you may be able to include small portions of baked sweet potato occasionally. It's important to consider your overall carbohydrate intake for the day and adjust accordingly to stay within your desired carb limit.

Can I eat Baked Sweet Potato if I am on a low fat diet?

Yes, baked sweet potatoes can be a good option for a low-fat diet. Sweet potatoes are naturally low in fat and provide important nutrients like fiber, vitamins, and minerals. Just be mindful of any added fats or toppings when preparing them to keep the overall fat content in check.

What is the environmental impact of producing Baked Sweet Potato?

The environmental impact of producing baked sweet potatoes is relatively low compared to many other foods. Sweet potatoes require less water, fertilizer, and pesticides to grow compared to other crops. Additionally, they have a lower carbon footprint due to their lower greenhouse gas emissions during production. Choosing sweet potatoes as a staple food can help reduce the environmental impact of your diet.




Compare Sweet Potato Baked in skin, flesh only with: