Table of ContentsView AllTable of ContentsCan You Eat Sweet Potato Skin?NutritionOther BenefitsSafetyHow to Use
Table of ContentsView All
View All
Table of Contents
Can You Eat Sweet Potato Skin?
Nutrition
Other Benefits
Safety
How to Use
Sweet potatoes (Ipomoea batatas) are as versatile as they are nutritious, and the skin may be the most nutritious part.
The flesh and skin of a sweet potato contain various nutrients with known health benefits. However, some people may need to limit their intake.
Aside from health benefits, sweet potatoes and their skins pair well with several foods and easily fit into many recipes.
Ana Rocio Garcia Franco / Getty Images
Most people can eat sweet potato skin because it is safe and highly nutritious.
Some may have concerns aboutsweet potatoskin’s safety, mainly regarding cleanliness and skin components.
Sweet potatoes are root tubers, which means they grow in the ground and can become dirty. However, washing the skin of sweet potatoes can help remove dirt and make the potato more edible.
Some concerns also pertain tooxalatesfound in sweet potatoes and their skin. Oxalates areantinutrientsin certain plant foods that can bind to nutrients inside your body and may also increase the risk ofkidney stones. Sweet potato skins are considered high in oxalates, but boiling or steaming whole sweet potatoes reduces their oxalate content.
Overall, it’s generally recommended that you include the skin when eating sweet potatoes. This is because sweet potato skin is nutrient-dense and may increase the health benefits of eating sweet potatoes.
Sweet Potato With Skin Nutrition
Whole sweet potatoes are a source of carbohydrates, many micronutrients, and phytonutrients (plant compounds thought to provide human health benefits). Typically, about one-half to one whole sweet potato is the recommended serving size, depending on its size. However, keep in mind that how much sweet potato you eat can depend on factors like your body size, activity level, and even how hungry you are.
Below compares the nutrition profile of a baked sweet potato with skin to a boiled sweet potato without skin.In addition to the potential nutritional value of sweet potato skin, different cooking methods may impact nutrient values.
Nutrients in One Large (180 g) Sweet Potato: Baked with Skin vs. Boiled without SkinOne Large (180 g), Baked Sweet Potato with SkinOne Large (180 g), Boiled Sweet Potato without SkinCalories162137Protein3.6 g2.5 gFat0.3 g0.27 gCarbohydrates37.3 g31.9 gSodium64.8 milligrams (mg)48.6 mgFiber5.9 g (21% of Daily Value, DV)4.5 (16% DV)Calcium68.4 mg (7% DV)48.6 mg (5% DV)Iron1.2 mg (7% DV)1.2 mg (7% DV)Magnesium48.6 mg (15% DV)32.4 mg (10% DV)Phosphorus97.2 mg (14% DV)57.6 mg (8% DV)Potassium855 mg (33% DV)414 mg (16% DV)Zinc0.6 mg (5% DV)0.36 mg (3% DV)Selenium0.4 micrograms (mcg) (<1% DV)0.36 mcg (<1% DV)Manganese0.9 mg (50% DV)0.48 mg (27% DV)Folate10.8 mcg (3% DV)10.8 mcg (3% DV)Choline23.6 mg (6% DV)19.4 mg (5% DV)Vitamin C35.3 mg (47% DV)23 mg (31% DV)Vitamin A1,730 mcg (192% DV)1,417 mcg (158% DV)Vitamin E1.3 mg (9% DV)1.7 mg (11% DV)Vitamin K4.1 mcg (3% DV)3.8 mcg (3% DV)As you can see, sweet potatoes are a good source of many essential nutrients. Specific nutrients, such asdietary fiber, protein,vitamin A,manganese,vitamin C,potassium,iron, andcalcium, are thought to be responsible for many of sweet potatoes' potential health benefits.Sweet potatoes are also a source of phytonutrients and antioxidants, such ascarotenoids,phenoliccompounds, andanthocyanins(found in purple sweet potatoes).Other phytonutrients found in sweet potatoes includetocopherols,tannins, andsaponins, among others.Beta carotene, an antioxidant especially high in orange sweet potatoes and gives them their color, has been linked to health benefits.One large, baked sweet potato contains 20,700 mcg of beta carotene.What Are Other Benefits of Eating Sweet Potato?In recent years, research on the potential health benefits of sweet potatoes has increased. Various studies have found that sweet potatoes have antioxidant and anti-inflammatory properties, possibly due to their many nutrients and phytonutrients.These properties may help with the treatment and prevention of specific health issues and diseases, including the following:Type 2 diabetes: Some research suggests that antioxidants found in sweet potatoes may help preventtype 2 diabetes. These compounds may aid insulin secretion, insulin sensitivity, and metabolism of glucose (sugar). Anthocyanins found in purple sweet potatoes may also reduce inflammation and oxidative stress, which may increase the risk of type 2 diabetes.Gut health: The fiber found in sweet potato skin has been linked to improved gut health. In a lab study, fiber extracted from sweet potato skin increased beneficial bacteria and decreased harmful bacteria in the gut. Researchers concluded that sweet potato skin may haveprebioticeffects.Eye health: Sweet potatoes are a rich source of vitamin A and beta carotene, vital to eye health. Without enough vitamin A in your diet, you may be at risk for night blindness and certain eye diseases.Therefore, eating sweet potatoes may help you meet your vitamin A needs and maintain your eye health.Heart health: Research shows that eating sweet potatoes may help preventdyslipidemia, which may increase the risk of cardiovascular disease. According to one study, fiber and other antioxidants in sweet potatoes reduce fat absorption from food. This may help keeplower-density lipoprotein (LDL) cholesteroland total cholesterol levels at bay and reduce the risk of dyslipidemia.Cancer: Although research is mostly preliminary, some studies have found beneficial effects of sweet potatoes on cancer. In one animal study, mice with colon cancer were fed purple sweet potatoes for 18 weeks. At the end of the study, the mice experienced significant reductions in the size and number of their tumors, possibly due to the anthocyanin content of the sweet potatoes.Keep in mind that many studies on the potential health benefits of sweet potatoes have been conducted in the lab or animals. Though the findings outlined above are promising, more human trials are necessary to validate them further.Safety and PrecautionsFor most people, eating sweet potato skin is safe and healthy. However, some people may need to limit their intake of sweet potato skin or avoid it altogether.Although sweet potato allergies are rare, some do have them.Of course, you should avoid sweet potato skin if you’re allergic to sweet potatoes.People on a low-fiber diet may need to limit or avoid sweet potato skin. Sweet potatoes with skin are considered a high-fiber food and, thus, don’t fit in a low-fiber diet. Eating sweet potato skin while on a low-fiber diet may cause an upset stomach or other gastrointestinal issues.People who have trouble with swallowing may consider pureeing the skin.Like many other vegetables, sweet potatoes can be a source of contaminants like pesticides and dirt. The skin is especially prone to pesticides and dirt because it’s the outermost layer. You can remove dirt and pesticides from sweet potato skin with water and a scrub brush.This may go without saying, but you should avoid rotten or moldy sweet potato skin. Your sweet potato may have gone bad if it smells, is soft, discolored, or shriveled.How to Use Sweet Potato SkinsThere are many ways to use both sweet potatoes and their skins. They can be boiled, baked, roasted, fried, air-fried, or microwaved.They can be used as a main course or a side dish for breakfast, lunch, or dinner.Though many recipes use the whole sweet potato, some call for just the skin. You can try using sweet potato skins to make homemade chips or fries. You can also make loaded sweet potato skins (similar to those commonly seen on restaurant menus).Otherwise, you can incorporate whole sweet potatoes into many recipes, from savory dishes to sweet treats. Though hundreds of recipes are available online, some common ways to enjoy sweet potatoes with skin include but aren’t limited to the following:Sweet potato friesRoasted, baked, or scalloped sweet potatoSweet potato chipsMashed sweet potatoSweet potato saladStore raw sweet potatoes in a cool, dry place like a pantry. They typically last at room temperature for a few weeks. Cooked or prepared sweet potatoes should be refrigerated or frozen.SummarySweet potatoes are a highly nutritious, versatile root vegetable with potential health benefits.Eating sweet potato skin is not only safe but also recommended. It contains fiber and other vital nutrients linked to various health benefits, including gut, heart, and eye health.Few precautions are required when eating sweet potatoes or their skin. However, some people, such as those on a low-fiber diet or those with trouble swallowing, may need to modify their intake of sweet potato skin.Talk with a healthcare provider if you’re still unsure whether sweet potato skin is safe for you.
As you can see, sweet potatoes are a good source of many essential nutrients. Specific nutrients, such asdietary fiber, protein,vitamin A,manganese,vitamin C,potassium,iron, andcalcium, are thought to be responsible for many of sweet potatoes' potential health benefits.
Sweet potatoes are also a source of phytonutrients and antioxidants, such ascarotenoids,phenoliccompounds, andanthocyanins(found in purple sweet potatoes).Other phytonutrients found in sweet potatoes includetocopherols,tannins, andsaponins, among others.
Beta carotene, an antioxidant especially high in orange sweet potatoes and gives them their color, has been linked to health benefits.One large, baked sweet potato contains 20,700 mcg of beta carotene.
What Are Other Benefits of Eating Sweet Potato?
In recent years, research on the potential health benefits of sweet potatoes has increased. Various studies have found that sweet potatoes have antioxidant and anti-inflammatory properties, possibly due to their many nutrients and phytonutrients.
These properties may help with the treatment and prevention of specific health issues and diseases, including the following:
Keep in mind that many studies on the potential health benefits of sweet potatoes have been conducted in the lab or animals. Though the findings outlined above are promising, more human trials are necessary to validate them further.
Safety and Precautions
For most people, eating sweet potato skin is safe and healthy. However, some people may need to limit their intake of sweet potato skin or avoid it altogether.
Although sweet potato allergies are rare, some do have them.Of course, you should avoid sweet potato skin if you’re allergic to sweet potatoes.
People on a low-fiber diet may need to limit or avoid sweet potato skin. Sweet potatoes with skin are considered a high-fiber food and, thus, don’t fit in a low-fiber diet. Eating sweet potato skin while on a low-fiber diet may cause an upset stomach or other gastrointestinal issues.
People who have trouble with swallowing may consider pureeing the skin.
Like many other vegetables, sweet potatoes can be a source of contaminants like pesticides and dirt. The skin is especially prone to pesticides and dirt because it’s the outermost layer. You can remove dirt and pesticides from sweet potato skin with water and a scrub brush.
This may go without saying, but you should avoid rotten or moldy sweet potato skin. Your sweet potato may have gone bad if it smells, is soft, discolored, or shriveled.
How to Use Sweet Potato Skins
There are many ways to use both sweet potatoes and their skins. They can be boiled, baked, roasted, fried, air-fried, or microwaved.They can be used as a main course or a side dish for breakfast, lunch, or dinner.
Though many recipes use the whole sweet potato, some call for just the skin. You can try using sweet potato skins to make homemade chips or fries. You can also make loaded sweet potato skins (similar to those commonly seen on restaurant menus).
Otherwise, you can incorporate whole sweet potatoes into many recipes, from savory dishes to sweet treats. Though hundreds of recipes are available online, some common ways to enjoy sweet potatoes with skin include but aren’t limited to the following:
Store raw sweet potatoes in a cool, dry place like a pantry. They typically last at room temperature for a few weeks. Cooked or prepared sweet potatoes should be refrigerated or frozen.
Summary
Sweet potatoes are a highly nutritious, versatile root vegetable with potential health benefits.
Eating sweet potato skin is not only safe but also recommended. It contains fiber and other vital nutrients linked to various health benefits, including gut, heart, and eye health.
Few precautions are required when eating sweet potatoes or their skin. However, some people, such as those on a low-fiber diet or those with trouble swallowing, may need to modify their intake of sweet potato skin.
Talk with a healthcare provider if you’re still unsure whether sweet potato skin is safe for you.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Laveriano-Santos EP, López-Yerena A, Jaime-Rodríguez C, et al.Sweet potato Is not simply an abundant food crop: a comprehensive review of its phytochemical constituents, biological activities, and the effects of processing.Antioxidants (Basel). 2022;11(9):1648. doi:10.3390/antiox11091648
U.S. Department of Agriculture FoodData Central.Sweet potato, cooked, boiled, without skin.
U.S. Department of Agriculture FoodData Central.Sweet potato, cooked, baked in skin, flesh, without salt.
Amagloh FC, Yada B, Tumuhimbise GA, et al.The potential of sweetpotato as a functional food in Sub-Saharan Africa and its implications for health: a review.Molecules. 2021;26(10):2971. doi:10.3390/molecules26102971
Arisanti CIS, Wirasuta IMAG, Musfiroh I, et al.Mechanism of anti-diabetic activity from sweet potato (Ipomoea batatas): a systematic review.Foods. 2023;12(14):2810. doi:10.3390/foods12142810
Sajovic J, Meglič A, Glavač D, et al.The role of vitamin A in retinal diseases.Int J Mol Sci. 2022;23(3):1014. doi:10.3390/ijms23031014
Naomi R, Bahari H, Yazid MD, et al.Potential effects of sweet potato (Ipomoea batatas) in hyperglycemia and dyslipidemia—a systematic review in diabetic retinopathy context.Int J Mol Sci. 2021;22(19):10816. doi:10.3390/ijms221910816
Asadi K, Ferguson LR, Philpott M, Karunasinghe N.Cancer-preventive properties of an anthocyanin-enriched sweet potato in the APCMIN mouse model.J Cancer Prev. 2017;22(3):135-146. doi:10.15430/JCP.2017.22.3.135
Gargano D, Appanna R, Santonicola A, et al.Food allergy and intolerance: a narrative review on nutritional concerns.Nutrients. 2021;13(5):1638. doi:10.3390/nu13051638
Vanhauwaert E, Matthys C, Verdonck L, De Preter V.Low-residue and low-fiber diets in gastrointestinal disease management.Adv Nutr. 2015;6(6):820-827. doi:10.3945/an.115.009688
Patterson MA, Fong JN, Maiya M, et al.Chilled potatoes decrease postprandial glucose, insulin, and glucose-dependent insulinotropic peptide compared to boiled potatoes in females with elevated fasting glucose and insulin.Nutrients. 2019;11(9):2066. Published 2019 Sep 3. doi:10.3390/nu11092066
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