Can you eat a sweet potato skin?

In this short article, we will provide an answer to the question “Can you eat a sweet potato skin?” and the information on sweet potato skin benefits.

Can you eat a sweet potato skin?

Yes, you can eat a sweet potato skin. Sweet potato skins are a nutritious food that can be used in a variety of recipes without any additional effort. Fiber, other nutrients, and antioxidants are abundant in this fruit and vegetable, and they can assist to promote intestinal health, increase feelings of fullness, and reduce the risk of chronic disease. If you want to get the most nutrition out of your sweet potato, leave the peel on it until you cook it.

What are the advantages of using the skin of a sweet potato?

I eat sweet potato skins because they are high in potassium and iron, two elements that I strive to incorporate into my diet as often as possible. While the daily recommended potassium intake is 4,700 milligrams, sweet potatoes, with 542 milligrams per serving, contribute a large portion of that amount with 542 milligrams per serving.

To lower blood pressure, strengthen your neurological system, and reduce anxiety, potassium is an essential mineral that should be consumed in large quantities. Sweet potatoes have a significant quantity of iron, which, especially for vegetarians and vegans, can assist to make up for the lack of meat in your weekly food plan. In addition to its role in the treatment of sleeplessness, body temperature control, brain growth, and anemia, iron is also beneficial to your overall health in a variety of ways.

Sweet Potato Skins: What’s the Difference Between Fresh and Dried?

Even though TGI Fridays’ dehydrated sweet potato skin snack is produced from sweet potatoes, it has a lot of calories — 200 in a single little box (40 grams). A full fresh sweet potato boiled with the skin, which weighs 60 grams, contains only 54 calories, according to the USDA.

While dehydrated sweet potato skins have more total fat (11.4 grams per package) than a complete small 60-gram sweet potato with the skin on, a whole small 60-gram sweet potato with the skin on contains only 0.1 gram of total fat. 

The carbohydrate content of dried sweet potato accounts for the vast bulk of the calories, with a 40-gram bag containing 23 grams of carbohydrate per gram of weight. Consider the salt concentration of dried sweet potato skin snacks: a box of dried sweet potato skin snacks contains 157 milligrams of sodium, whereas a full sweet potato with skin provides 21.6 milligrams of sodium.

Is Fiber from Sweet Potatoes Beneficial to Digestion?

According to the American Heart Association, dietary fiber can help you lower your blood cholesterol levels and minimize your risk of heart disease, stroke, and even Type 2 diabetes by slowing your digestion and lowering your cholesterol levels. Based on your gender and age, the Dietary Guidelines recommend that you consume between 22.4 and 33.6 grams of fiber per day, depending on your gender and age.

Even while sweet potatoes, as a whole, are a good source of both soluble and insoluble fiber, their skins contain the majority of the dietary fiber found in them. Fiber aids in the maintenance of a healthy digestive tract and the maintenance of regularity by adding bulk to your stool. A 100-gram serving of baked potato with the skin has 3.3 grams of total fiber or 13 percent of the daily recommended intake; a 100-gram serving of cooked sweet potato without the skin contains 2.5 grams or 10 percent of the daily recommended intake.

It takes around 114 grams to make one medium-sized sweet potato that is 5 inches long and 2 inches in diameter; one dish has 100 grams.

How are sweet potatoes a source of energy?

Carbohydrates are a source of energy and also aid in the breakdown of fat. According to the USDA, carbohydrates should contribute 45 to 65 percent of your total caloric intake, or approximately 130 grams of carbohydrates each day. Eating a sweet potato with the skin delivers 7 percent of your daily recommended intake of healthy complex carbohydrates, thanks to the 21 grams of healthy complex carbohydrates in each 100-gram meal.

Is Sweet Potato Protein Beneficial for Tissue Development?

Yes! Sweet potatoes can help in tissue development. For your body to function properly, protein is essential for a range of processes, including the construction and maintenance of your bones, muscles, and skin. USDA recommends that protein accounts for 10 to 30 percent of daily calories, or 56 grams for men and 46 grams for women, to maintain proper nutrition. 

The skin of the sweet potato carries the majority of the protein, although it is only a modest contributor. 5.6 grams of protein per 100 grams of cooked sweet potato skin and flesh, compared to only 1.2 grams of protein per 100 grams of uncooked white potato without the skin or peel.


In this short article, we provided an answer to the question “Can you eat a sweet potato skin?” and the information on sweet potato skin benefits.


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