Can You Eat Sweet Potato Skin?

Can You Eat Sweet Potato Skin?

Research has shown that when the potato skin is peeled before cooking, a large part of the fiber content is removed, which makes it of less nutritional value to the body. Also, the skin of sweet potatoes is high in potassium, which helps in the regulation of the heartbeat, and helps to reduce blood pressure.

Sweet potatoes are a staple food in different parts of the world and are a great addition to a healthy diet. Whether to be mashed, roasted, boiled, or baked, you may wonder if the sweet potato skin is edible.

Yes, sweet potato skin is edible. No matter what hue it comes in, it is healthy for you. In contrast to the misconception that they are poisonous, sweet potato skin contains fiber, potassium, vitamin B6, and vitamin C.

Just for you, we will answer this question and also provide facts about sweet potatoes, their health benefits, and some amazing recipes for your next meal.

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Can You Eat The Skin Of A Sweet Potato?

To some, eating sweet potatoes with their skins seems weird, while to other people, it may be poisonous. The fact is that sweet potato skin is healthy for you and should be eaten.

Not only does it have health benefits, but leaving the skin on the sweet potato also saves time and energy. So, the next time you make a sweet potato dish, wash and scrub the sweet potato first, then cook and eat it with the skin on.

It also aids water retention and metabolizes carbohydrates in the body. Potato skin is also a great source of magnesium, which helps the nerves function properly and produce energy. 

Can You Eat Sweet Potato Skin?
Source: Layers of Happiness

Starchy root vegetables have a variety of shapes and hues, including white, purple, and orange.

One of the distinguishing characteristics of sweet potatoes is the fact that you can prepare so many dishes with them. Baking, roasting, boiling, frying, and other methods of cooking will still produce a delicious and appetizing dish.

Even with the skin on, some really exciting dishes that can be made include sweet potato casserole, Hassel-back sweet potatoes, sweet potato skins, oven-roasted sweet potatoes, baked sweet potatoes, and baked parmesan sweet potatoes, and many others.

Making Sweet Potato Wedges And Tornado Sweet Potatoes

Check out the recipe for sweet potato wedges and tornado sweet potatoes below. Using these recipes, you can surely eat the whole sweet potato alongside its skin.

  • Sweet Potatoes
  • Olive oil (1/3 cup)
  • Salt (1 TSP)
  • Pepper (1/2 TSP).
  • Rosemary (2 TBSP)
  • Ketchup.

Procedure for making sweet potato wedges.

  • Step 1: Carefully wash your sweet potatoes with cool water.
  • Step 2: Chop into big straight shapes and do not peel the skin.
  • Step 3: Put the chopped potatoes into a clean bowl
  • Step 4: Combine the olive oil, salt, pepper, and rosemary.
  • Step 5: Toss the potatoes with the seasonings thoroughly.
  • Step 6: Neatly arranged in the baking pan.
  • Step 7: Preheat the oven to 200 °C and bake for 30–40 minutes.
  • Step 8: Serve your sweet potato wedges with tomato ketchup or your favorite sauce.

Ingredients for making tornado sweet potatoes.

  • Sweet potatoes
  • Oil
  • Melted butter (2 TBS)
  • Vegetarian Parmesan (3/4 cup)
  • Garlic Powder (1 TSP)
  • Cumin (1 TSP)
  • Paprika (1 TSP)
  • Chili powder (1 TSP).

Procedure for making sweet potato wedges.

  • Step 1: Wash the sweet potatoes thoroughly in cool water.
  • Step 2: Microwave for about 2- 3 minutes to soften.
  • Step 3: Brush the skewer with oil and insert it into each potato.
  • Step 4: Cut the potatoes around the skewer. It should give a round shape at this point.
  • Step 5: Place the skewed potatoes on a baking sheet and brush them with melted butter.
  • Step 6: In a separate bowl, combine the vegetarian Parmesan, garlic powder, cumin, paprika, and chili powder.
  • Step 7: Sprinkle the skewed potatoes with the powder mixture.
  • Step 8: Preheat the oven to 200 °C and bake for about 50 minutes.
  • Step 9: You can serve this dish with veggies or an accompaniment of your choice.

Health Benefits And Side Effects

Asides from the rich texture, great taste, and appetizing appearance of sweet potatoes, they are of high nutritional benefit to the body. They however have some side effects when consumed in high proportion.

Check out the health benefits and side effects of a high intake of sweet potatoes.

Health BenefitsSide Effects
They are rich in vitamins, minerals, and potassium.A high intake of sweet potatoes may cause potassium levels to rise in the blood. This is risky for people with heart-related diseases.
This root vegetable contains antioxidants and fiber that promote the growth of healthy gut bacteria.Sweet potatoes are susceptible to the absorption of pesticides, which can cause food poisoning.
Sweet potatoes are high in antioxidants to protect the body from serious diseases and drastic illnesses.It can spike blood sugar, which is very dangerous for people with diabetes.
They are rich in anthocyanin which helps to promote good eye health.Consuming too many sweet potatoes can be unsafe for those with kidney problems.
Sweet potatoes contain beta-carotene that helps support the immune system.

Frequently Asked Questions

Can I eat uncooked sweet potatoes?

Yes, you can eat uncooked sweet potatoes. It is, however, not advisable to eat sweet potatoes raw because the starch contained in the sweet potatoes is not easily digestible when eaten raw. Also, you only get the full nutritional benefits when you eat cooked sweet potatoes.

Can you cook sweet potatoes with the skin on?

Absolutely! You can cook your sweet potatoes with the skin on. Whichever way you decide to cook it, either by boiling, baking, roasting, or frying, you will enjoy your sweet potato unpeeled.

Is it safe to eat sweet potato skin?

Yes, it is safe to eat sweet potato skin. They are highly beneficial to the body and do not cause any digestive issues. Just be sure to clean the sweet potato skin properly before cooking, and, of course, leave the skin on when eating.

Are sweet potato skins poisonous?

No, sweet potato skins are not poisonous; rather, they contain much of the nutritional load of the potato.

What is the healthiest way to cook my sweet potatoes?

Boiled or mashed potatoes are said to be the healthiest options. It has been shown that these methods help to increase blood levels of vitamin A in children. Baking and roasting are also cool and exciting ways of cooking your sweet potatoes. You should try them out.


You can eat the skin of sweet potatoes. It is really important to have sweet potatoes in your diet because of their health benefits, and you should, of course, eat the whole thing, including the skin.

Sweet potatoes are a good source of vitamins and minerals, while the skin adds fiber and potassium to the list of nutrients gotten from them.

Either peeled or unpeeled, you can enjoy your meal without fear of poisoning or digestive problems.

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