Can you eat sweet potato skin? 

In this brief guide, we will answer the question “Can you eat sweet potato skin? ” with an in-depth analysis of the health effects of eating a sweet potato with skin. Moreover, we will also discuss the nutritional value of sweet potatoes with the skin. 

Can you eat sweet potato skin? 

Yes, you can eat sweet potato skin because it is edible. Sweet potato skin is considered very nutritional. If you peel off the skin then you will surely miss out on some amazing benefits of this wonderful vegetable. Many nutritionists suggest eating sweet potato skin due to its high nutritional value. 

Is sweet potato safe to eat? 

Yes, sweet potatoes are completely safe to eat. You can eat sweet potato raw or cooked. 

Before you start eating your sweet potato make sure it is washed and cleaned properly. Since they are tubers and grow underground, it is very important to wash them to remove excessive dirt and debris off their skin. 

What are the different ways to eat sweet potatoes? 

You can eat your sweet potatoes in different dishes where you don’t have to peel their skin:

  • Baked sweet potatoes 
  • Cooked sweet potatoes 
  • Stuffed sweet potatoes 
  • Fried sweet potatoes 
  • Mashed sweet potatoes with flesh

What are the nutritional benefits of sweet potato skin? 

Sweet potato skins are packed with many nutrients that are considered beneficial for your health. A medium-sized sweet potato with its flesh consists of:

Calories  130

Carbs 30 grams

Fiber  3 grams 

Protein  5 grams

Provitamin A  154% of the daily value 

Vitamin C  31% of the daily value 

Potassium 15% of the daily value 

High in Fiber 

Sweet potatoes are considered a rich source of fiber. The percentage of fiber present in sweet potatoes is eventually reduced when you peel its skin. A single serving of sweet potato is way richer in fiber than a serving of oatmeals. 

Rich source of antioxidants 

Beta carotene, chlorogenic acid, vitamin C, and E are the antioxidants sourced from sweet potatoes. They can help to prevent cellular damage and reduce the risk of cardiac disorders in your body. Removing the peel of sweet potatoes will lose most antioxidants. 


A single sweet potato skin has almost 11% of the daily value of potassium. It lowers blood pressure and improves the health of your kidneys and heart. 


Sweet potatoes have a considerable amount of iron present in them. Iron can help your body to fight against anemia, fatigue, and hair fall. 

How to store sweet potatoes? 

Sweet potatoes can be stored in different ways which are as follow:


You can freeze your sweet potatoes in the freezer after they are steamed, baked, or roasted.


Sweet potatoes can be stored in cans after they are baked.


You can also store your sweet potatoes by dehydrating them. 

What are the health benefits of sweet potatoes? 

Following are the health benefits of sweet potatoes:

Improved gut health

The antioxidants and fiber found in sweet potatoes are known to improve your gut health. They are known to help promote the growth of good gut bacteria. 

Cancer-fighting properties 

The antioxidants present in sweet potatoes may help you to fight against certain types of cancers. 

Enhance vision

Sweet potatoes are known to be rich in beta-carotene and anthocyanins, antioxidants that can help to 

fight against vision loss and improve eye health significantly.

Improve brain functionality 

According to researchers animal studies proved that sweet potatoes can improve brain health by reducing

inflammation and preventing mental decline. However, it is unknown whether they have the same effects on humans or not. 

Boost immune system

Sweet potatoes are considered an excellent source of beta-carotene, which further converts into vitamin A and helps to boost the functionality of our immune system. 

What is the shelf life of sweet potatoes? 

If stored properly sweet potatoes can last for up to two weeks at room temperature. To elongate the shelf life of sweet potatoes it is suggested to store them in the refrigerator or in a cool and dry place. This way your sweet potatoes will last for up to 1 month. 

How would you know if the sweet potato is bad? 

When your sweet potatoes past their prime time they tend to become soft and mushy in texture which is an indication that they are not worth consuming. It’s better to discard them. 

Is it safe to eat sprouted sweet potatoes? 

If your sweet potatoes have a small sprout, then yes you can eat them. They are and have a fine taste too. 


In this brief guide, we have answered the question “Can you eat sweet potato skin? ” with an in-depth analysis of the health effects of eating a sweet potato with skin. Moreover, we have also discussed the nutritional value of sweet potatoes with skin. 


Leave a Comment