Don't Throw Out Your Sweet Potato Skin—It's Way More Nutritious Than You Think

Nutrients in One Large (180 g) Sweet Potato: Baked with Skin vs. Boiled without Skin

One Large (180 g), Baked Sweet Potato with Skin
One Large (180 g), Boiled Sweet Potato without Skin

Calories
162
137

Protein
3.6 grams (g)
2.5 g

Fat
0.3 g
0.27 g

Carbohydrates
37.3 g
31.9 g

Sodium
64.8 milligrams (mg)
48.6 mg

Fiber
5.9 g (21% of Daily Value, DV)
4.5 (16% DV)

Calcium
68.4 mg (7% DV)
48.6 mg (5% DV)

Iron
1.2 mg (7% DV)
1.2 mg (7% DV)

Magnesium
48.6 mg (15% DV)
32.4 mg (10% DV)

Phosphorus
97.2 mg (14% DV)
57.6 mg (8% DV)

Potassium
855 mg (33% DV)
414 mg (16% DV)

Zinc
0.6 mg (5% DV)
0.36 mg (3% DV)

Selenium
0.4 micrograms (mcg) (<1% DV)
0.36 mcg (<1% DV)

Manganese
0.9 mg (50% DV)
0.48 mg (27% DV)

Folate
10.8 mcg (3% DV)
10.8 mcg (3% DV)

Choline
23.6 mg (6% DV)
19.4 mg (5% DV)

Vitamin C
35.3 mg (47% DV)
23 mg (31% DV)

Vitamin A
1,730 mcg (192% DV)
1,417 mcg (158% DV)

Vitamin E
1.3 mg (9% DV)
1.7 mg (11% DV)

Vitamin K
4.1 mcg (3% DV)
3.8 mcg (3% DV)

Benefits of Eating Sweet Potatoes
1. Prevents Type 2 Diabetes

Some research suggests that antioxidants found in sweet potatoes may help prevent type 2 diabetes. These compounds may aid insulin secretion, sensitivity, and glucose (sugar) metabolism.

Anthocyanins in purple sweet potatoes may also reduce inflammation and oxidative stress, increasing the risk of type 2 diabetes.

2. Supports Gut Health

The fiber found in sweet potato skin is 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 have prebiotic effects. However, more human research is needed.

3. Improves Eye Health

Sweet potatoes are rich sources 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.

4. Lowers Cholesterol Levels

Research shows that eating sweet potatoes may help prevent dyslipidemia, which may increase the risk of cardiovascular disease. One study found that sweet potatoes’ fiber and other antioxidants reduce fat absorption from food. This may help keep lower-density lipoprotein (LDL) cholesterol and total cholesterol levels at bay and reduce the risk of dyslipidemia.

5. Reduces Cancer Risk

Initial research found that sweet potatoes may reduce cancer risk. 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.

The findings are promising, but 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. This includes:

Allergies: Although rare, some people can have a sweet potato allergy. You should avoid sweet potato skin if you’re allergic to sweet potatoes.
Low-fiber diets: 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.
Trouble swallowing: People with difficulty swallowing may consider pureeing the skin.
Kidney stones: Sweet potatoes and their skin contain oxalates, or antinutrients in certain plant foods that can bind to nutrients inside your body and may also increase the risk of kidney stones. Sweet potato skins are considered high in oxalates, but boiling or steaming them reduces their oxalate content.
Possible contaminants: Like many other vegetables, sweet potatoes can be a source of contaminants like pesticides and dirt. The skin is especially prone to this because it’s the outermost layer. You can remove dirt and pesticides from the skin with water and a scrub brush.
Rotten or moldy: 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.

Some common ways to enjoy sweet potatoes with skin include:

Sweet potato friesRoasted, baked, or scalloped sweet potatoSweet potato chipsMashed sweet potatoSweet potato saladLoaded sweet potato skins

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.

Key Takeaways
Sweet potatoes are nutrient-rich and versatile, offering multiple health benefits.Eating the skin is safe and encouraged since it’s high in fiber and supports gut, heart, and eye health.Most people can enjoy sweet potato skin, but those on low-fiber diets or with swallowing difficulties may need to limit it. Consult a healthcare provider if you’re unsure about including sweet potato skin in your diet.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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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.

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