Is Sweet Potato Skin Good for You

Is Sweet Potato Skin Good for You

Sweet potato skin is edible, and throwing it away may result in losing health advantages. Comprising a variety of essential nutrients the skin of sweet potato is safe to eat as long as you follow some simple preparation.

If you wonder if you can eat sweet potato skin, definitely you can but only after turning them into something delicious. 

Nutritional Value of Sweet Potato Skin

A medium sweet potato with skin on, provides:

  • Calories: 130
  • Carbohydrate: 30 g
  • Protein: 3 g
  • Fiber: 5 g
  • Vitamin A: 154% of the daily value (DV)
  • Vitamin C: 31% of the DV
  • Potassium: 15% of the DV

Sweet potato skin is a major source of fiber content. Thus, eating sweet potato after removing the peel will lower your fiber intake.

According to research (1), the nutrients in vegetables and fruits are more concentrated around the skin. Thus, removing the peel may reduce nutritional and antioxidant intake.

As we have mentioned, you can eat sweet potato skin, here’s how the body will benefit with its intake- 

1. Vitamin C and E

Sweet potato skin contains vitamins C, E, and other nutrients for immunity. Baked sweet potato with skin has 35.3 mg of vitamin C, about 50% of the daily recommended value. 

One serving of sweet potatoes has the recommended amount of vitamin E without any saturated fats and 10.8 mcg of folate. 

2. Potassium

Potassium helps control blood sugar levels and manage electrolyte balance, muscle contraction, and nerve messages. 

Compared to eating a sweet potato without the skin, which only has 230 mg or 7% of the daily value of potassium, eating the skin and flesh of a sweet potato provides about 475 mg or 14% of the daily value.

3. High in Fiber

Sweet potatoes are an excellent source of fiber. However, removing the peel reduces the fiber content.

Fiber helps raise feelings of fullness, supports a healthy gut microbiome, and also manages blood sugar and cholesterol levels.

4. Source of Antioxidants

Sweet potatoes contain antioxidants, specifically beta-carotene, chlorogenic acid, and vitamins C and E. Purple sweet potatoes are high in anthocyanins, which aid in preventing cellular damage and reduce the chance of chronic illnesses such as heart disease and cancer.

Because antioxidants are concentrated in the skin and just below it, consuming sweet potato skins can increase your antioxidant intake.

5. Magnesium

Magnesium plays a vital role in calcium absorption, thus crucial for bone health. Compared to a sweet potato without skin, which has 18 mg or 5% of the DV of magnesium (2), a sweet potato with skin provides 27 mg or 7% of the DV. 

6. Manganese

When you eat sweet potatoes with skins, you benefit from the manganese content. Manganese helps your body control blood sugar levels and maintain bone health.

7. Support the Brain Development

Research (3) shows there is some proof that consuming sweet potato peelings could help support the brain’s development. 

Are There Any Potential Risks Involved in Eating Sweet Potato Skin?

sweet potato skin

Eating Sweet potato skins raw or cooked is safe. However, consuming in excess can result in side effects such as vitamin A toxicity, which manifests in skin rashes and headaches. Due to its rich fiber content, excess intake of sweet potatoes can also result in bloating, stomach pain, and diarrhea.

Sweet potatoes are grown in the ground; thus, washing the outer peel thoroughly eliminates any excess dirt, pesticides, or debris. Make sure you wash the sweet potato under running water and scrape it with a vegetable brush. 

How to Consume Sweet Potato Skins?

consume sweet potato skins

Sweet potato peels can be eaten after turning them into a delicacy or along with the flesh.

Here are some delectable and easy ways to enjoy sweet potato along with its skin-

  • Baked, boiled, or fried.
  • Stuffed.
  • Deep-fried.
  • Mashed with the flesh.
  • Fries or wedges.

For most sweet potato recipes, there is no need to remove the skin. Still, typical dishes, such as desserts, are best made without the skins.


Yes! Sweet potato skins are safe and may be easily included in most dishes.

They are high in fiber, other nutrients, and antioxidants, which can promote intestinal health, boost feelings of fullness, and control chronic conditions (4). 

So, remember to keep the peel on if you want the most nutrition from your sweet potatoes.

Image Source : canva

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