FoodScore
0/ 100
Goodvegetable· 1 medium

Sweet potato (baked)

Baked sweet potato earns a 'Good' FoodScore of 69/100, primarily driven by its rich micronutrient profile and status as a whole, unprocessed food.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Sweet potato (baked) contains 90 kcal per 100 g.
  • Sweet potato (baked) contains 2.0 g of protein per 100 g.
  • Sweet potato (baked) contains 3.3 g of fiber per 100 g.
  • Sweet potato (baked) contains 0.2 g of total fat per 100 g (0.0 g saturated).
  • Sweet potato (baked) contains 0 g of added sugar per 100 g.
  • Sweet potato (baked) provides 36 mg of sodium per 100 g.
  • Sweet potato (baked) provides 475 mg of potassium per 100 g.
  • Sweet potato (baked) provides 38 mg of calcium per 100 g.
  • Sweet potato (baked) scores 69/100 on FoodScore (good).
  • Sweet potato (baked) is classified as NOVA 1 (unprocessed or minimally processed).
  • Provides an excellent source of Vitamin A, delivering 213% of the Daily Value per 100g.
  • Contains 3.3g of fiber per 100g, contributing to digestive health.
  • A minimally processed (NOVA 1) whole food with no added sugar or trans fat.
  • Offers 475mg of potassium per 100g, which is 10% of the Daily Value.
  • Its FoodScore of 69/100 reflects a strong nutrient density for a vegetable.
  • Scores +4 points above the vegetable category average (65/100 across 68 foods).
Fiber
3.3g
12% of Daily Value
Protein
2g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
36mg
2% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Micronutrients (Potassium, Vitamin A, Vitamin C)+6
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 69

Baked sweet potato achieves a 'Good' FoodScore of 69/100, reflecting its strong nutritional profile. A significant bonus comes from its high micronutrient content, particularly Vitamin A (213% DV) and Vitamin C (22% DV), along with a good amount of potassium (10% DV). These contributions add 6 points to its score. The presence of 3.3g of fiber per 100g also earns a 3-point bonus, supporting digestive health and satiety. Crucially, as a minimally processed food (NOVA class 1), it receives a substantial 10-point bonus, highlighting its natural state and lack of industrial alteration. The sweet potato incurs no penalties, as it contains 0g of added sugar, 0g of saturated fat, and 0g of trans fat, and its sodium content is low at 36mg per 100g. To achieve an even higher score, a sweet potato would need to provide a higher amount of protein or a broader spectrum of micronutrients in significant quantities.

Health benefits

What the nutrients in sweet potato (baked) actually do for you, grounded in established dietary science.

Supports Vision and Immune Function

Sweet potatoes are an exceptional source of Vitamin A, providing 213% of the Daily Value per 100g. This nutrient is crucial for maintaining good vision, especially in low light, and plays a vital role in the proper functioning of the immune system. Vitamin A also supports cell growth and differentiation, contributing to overall health. Including sweet potatoes in your diet can significantly help meet daily Vitamin A requirements, which is important for protecting against deficiencies that can impair vision and immune response.

Promotes Digestive Health

With 3.3g of fiber per 100g, baked sweet potatoes contribute to digestive regularity and gut health. Dietary fiber adds bulk to stool, aiding in its passage through the digestive system and helping to prevent constipation. Research supports that adequate fiber intake is linked to a healthier gut microbiome. This amount of fiber provides a meaningful contribution to the recommended daily intake of 25-38g, helping to maintain a well-functioning digestive system and potentially reducing the risk of certain digestive issues.

Contributes to Heart Health

Sweet potatoes are beneficial for heart health due to their potassium content and low levels of unhealthy fats. A 100g serving provides 475mg of potassium, which is 10% of the Daily Value. Potassium is an important electrolyte that helps regulate blood pressure by counteracting the effects of sodium. Additionally, sweet potatoes contain virtually no saturated fat or trans fat, aligning with dietary guidelines that emphasize limiting these fats for cardiovascular well-being. Incorporating sweet potatoes can be a simple way to support a heart-healthy diet.

Aids in Blood Sugar Management

As a whole food with a notable fiber content, sweet potatoes can play a role in blood sugar management. The 3.3g of fiber per 100g helps slow down the absorption of sugars into the bloodstream, leading to a more gradual rise in blood glucose levels compared to refined carbohydrates. This effect is beneficial for individuals looking to maintain stable energy levels and can be particularly helpful for those managing diabetes. The absence of added sugars further enhances its suitability as a carbohydrate choice that supports healthy glycemic responses.

How to eat it

Baked sweet potatoes are a versatile and nutritious staple in the American diet, often served as a side dish or incorporated into main meals. Their natural sweetness makes them a popular alternative to white potatoes. They are typically consumed whole, mashed, or cubed, and can be enjoyed with or without their skin. A reasonable serving size is one medium sweet potato, which is roughly 100-150g.

For maximum nutrient retention, bake or steam sweet potatoes with their skin on, as many nutrients are concentrated just beneath the surface.
Pair sweet potatoes with a source of healthy fat, such as olive oil or avocado, to enhance the absorption of fat-soluble Vitamin A.
Incorporate sweet potatoes into savory dishes like stews, curries, or roasted vegetable medleys to add complex carbohydrates and fiber.
Store sweet potatoes in a cool, dark, and well-ventilated place, but not in the refrigerator, to maintain freshness and prevent spoilage.
Things to keep in mind

Sweet potatoes are generally safe and well-tolerated for most individuals. There are no widely documented common allergies to sweet potatoes. Their fiber content, at 3.3g per 100g, is moderate, so it is unlikely to cause significant gastrointestinal distress in typical serving sizes. Individuals with specific medical conditions, such as kidney disease, may need to monitor their intake of potassium-rich foods, including sweet potatoes, but this should be discussed with a healthcare provider. Overall, sweet potatoes are considered a safe and healthy food for the general population when consumed in normal dietary amounts.

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Reader questions
Is baked sweet potato healthy?
Yes, baked sweet potato is considered very healthy. It scores a 'Good' 69/100 on FoodScore, indicating a strong nutritional profile. It is particularly rich in Vitamin A (213% DV per 100g) and provides good amounts of fiber and potassium. As a minimally processed, whole food, it offers significant health benefits.
Is baked sweet potato good for weight loss?
Baked sweet potato can be a good addition to a weight loss diet. It is relatively low in calories (90 per 100g) and high in fiber (3.3g per 100g), which can promote satiety and help you feel full longer. Its natural sweetness can also satisfy cravings without added sugars. Portion control remains important, as with any food.
Is baked sweet potato processed?
No, baked sweet potato is a minimally processed food, classified as NOVA 1. This means it is consumed in its natural state or has undergone minimal processing, such as baking, without the addition of unhealthy ingredients like excessive sugar, salt, or unhealthy fats. This makes it a highly nutritious choice.
How does baking affect the nutrients in sweet potato?
Baking sweet potatoes generally preserves most of their nutrients. While some water-soluble vitamins like Vitamin C can be slightly reduced with heat, baking helps retain the fiber and mineral content. Baking also enhances their natural sweetness, making them a flavorful and nutritious option without needing added sugars.
What can I use as a substitute for sweet potato?
If you're looking for a similar nutritional profile, other root vegetables like carrots or butternut squash can be good substitutes, especially for their Vitamin A content. For a different texture but similar carbohydrate and fiber benefits, consider parsnips or even regular potatoes, though their micronutrient profiles will vary.
Is baked sweet potato good for blood sugar management?
Yes, baked sweet potato can be beneficial for blood sugar management. Its fiber content (3.3g per 100g) helps to slow down sugar absorption, leading to a more stable rise in blood glucose compared to refined carbohydrates. It also contains no added sugars, making it a better choice for maintaining healthy blood sugar levels.
Does sweet potato contain a lot of sugar?
Sweet potatoes contain natural sugars, which contribute to their sweet taste. However, they have no added sugar and their fiber content helps mitigate the impact of these natural sugars on blood glucose levels. The overall nutritional benefits, including vitamins and minerals, outweigh concerns about their natural sugar content for most people.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01