Sweet potato, baked in skin
Full of vitamin A (beta-carotene) and fiber, which is why it's a long-time bodybuilding favorite.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Sweet potato, baked in skin for gym-goers
Per 100 g, sweet potato, baked in skin provides 90 kcal, 2 g protein, 20.7 g carbohydrate (3.3 g fiber, 6.5 g sugars) and 0.2 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 medium sweet potato, about 114 g) comes to roughly 103 kcal and 2.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Sweet potato, baked in skin
A sweet potato baked in its skin with no added fat. Calories are similar to a white baked potato, but it has more fiber, much more sugar and a famously high beta-carotene content, which your body converts to vitamin A. Baking concentrates the natural sugars and gives it a sweet, caramelized flavor.
In a gym diet
Sweet potato is a bodybuilding classic, valued as a filling, micronutrient-dense carb for cutting and contest prep. A medium one is a modest portion, so on a bulk you might need two, or add rice. The fiber and moderate glycemic impact make it better for regular meals than straight after training, though it works there too. Since it brings almost no protein, put chicken, turkey, fish or eggs next to it.
Preparation and cooking
Bake whole at around 200 °C for 45 to 60 minutes until soft, or cut into wedges and roast with a light spray of oil. Baking concentrates sugars and drives off water, so per 100 g it has a little more energy than boiled sweet potato. Eat the skin for extra fiber.
Buying and storage
Choose firm tubers with smooth, unbroken skin and no soft spots. Store them at cool room temperature. In the fridge they can develop a hard core and off flavors.
Things to watch
It has more sugar than white potato. That sugar is natural and not a concern for most people, but worth knowing if you count sugars. Very high beta-carotene intake can temporarily tint the skin orange, which is harmless.
Meal ideas
- Classic prep box: baked sweet potato, grilled chicken breast and steamed asparagus.
- Sweet potato stuffed with black beans, salsa, Greek yogurt and cilantro.
- Roasted sweet potato wedges with smoked paprika alongside turkey burgers.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (22%).
Good source (10–19% DV per 100 g): Potassium (10%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.2 g | #16 of 23 |
| Protein per 100 g | 2 g | #20 of 23 |
| Fiber per 100 g | 3.3 g | #8 of 23 |
| Lowest calories per 100 g | 90 kcal | #4 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Potato, boiled, without skin
87 kcal · P 1.9 · C 20.1 · F 0.1
→Brown rice, long-grain (cooked)
111 kcal · P 2.6 · C 23 · F 0.9
→Corn flakes cereal
357 kcal · P 7.5 · C 84.1 · F 0.4
→Jasmine rice, white (cooked)
129 kcal · P 2.7 · C 28 · F 0.3
→White rice, long-grain (cooked)
130 kcal · P 2.7 · C 28.2 · F 0.3
→Barley, pearled (cooked)
123 kcal · P 2.3 · C 28.2 · F 0.4
Compare Sweet potato, baked in skin with Potato, boiled, without skin →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in sweet potato, baked in skin?
Sweet potato, baked in skin has about 90 kcal per 100 g, or roughly 103 kcal per 1 medium sweet potato (114 g).
How much protein is in sweet potato, baked in skin?
About 2 g of protein per 100 g and 2.3 g per 1 medium sweet potato. That works out to 2.2 g per 100 kcal, so it's not primarily a protein source.
Is sweet potato, baked in skin good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is sweet potato better than white potato?
Sweet potato has far more beta-carotene and a bit more fiber. White potato tends to have more potassium per serving and is generally rated more filling. Both are nutritious, minimally processed carbs, and eating a mix gets you the benefits of each.
Does baking raise the glycemic index of sweet potato?
Yes. Published values show baked or roasted sweet potato generally has a higher glycemic index than boiled, because dry heat breaks starch down into sugars. Eating it with protein and fat moderates the meal's overall response.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.