Can You Eat Sweet Potato Skin


You might have heard that potato skins are good for you. But what about sweet potato skins? What does the research say about sweet potato skins? Is sweet potato skin also edible? 

We’ll give you the answers, plus more about why you should start eating the skin on your sweet potatoes.

half sweet potato
half sweet potato

Can You Eat Sweet Potato Skin?

Can you eat sweet potato skins, and should you? A quick answer is yes you can and yes, you should as long as no health issue deter you from doing so.

We’ll go into more detail below regarding the benefits, drawbacks, as well as potential things to avoid when eating potato skins. So, keep reading below.  

Some General Information About Sweet Potatoes

Sweet potatoes are a root crop that grows underground. They’re similar to a plain old potato but they’re sweeter in flavor and shaped differently.

Traditional sweet potatoes have somewhat of an orange flesh, but some varieties are purple and other gourmet colors.

Sweet potatoes can be cooked and enjoyed in a variety of ways and in a variety of dishes. They’re full of health benefits and nutritional value as well.

Baked sweet potato slices
Baked sweet potato slices

Health Benefits & Nutrition Values

There are many potential health benefits that go along with eating sweet potato skins. The health impacts of enjoying sweet potato skins are as follows.

Packed with Nutrients

Sweet potato skins are packed with nutrients that will help promote health to one’s body. So don’t throw out those sweet potato skins.

Potassium And Iron Control Your Heart’s Activities 

Some of the nutrients included in sweet potato skins are potassium and iron. These nutrients are known to help control heart activities.

High in Fiber

Sweet potato skins are high in fiber and fiber promotes gut health and improves digestion. Eat sweet potato skins for more fiber in your diet.

Source of Antioxidants

Antioxidants improve your immunity system and sweet potato skins include antioxidants.

baked sweet potato skins
baked sweet potato skins

Manganese Control Your Blood Sugar

Manganese is present in sweet potato skins. It can also help your body by controlling your blood sugar.

Vitamin A Improves Eyesight

Vitamin A and beta-carotene helps to improve eyesight. Consuming potato skins can help with increasing one’s level of vitamin A. 

May Support Your Brain Development

Research shows there is some evidence that consuming sweet potato peelings could help to support your brain development.

Vitamin C and Vitamin E

And finally, sweet potato peelings are rich in vitamins C and E.  Eat more sweet potato peelings for a natural source of these vitamins.

Baked stuffed sweet potato
Baked stuffed sweet potato

Are There Any Risks to Eating Sweet Potato Skins?

Sweet potato skins are safe to eat whether they’re raw or cooked.  We prefer cleaning them first, however. Add a little butter and salt to make them extra delicious and tasty.

Possible Adverse Effects to Look Out For

Should you avoid eating sweet potato skins? The only adverse effects to look out for when eating sweet potato skins is that they can potentially be harder to digest than the plain flesh of a sweet potato. 

However, unless you have specific dietary restrictions to stay away from foods that are hard to digest, there’s no particular reason to avoid eating sweet potato skins as the benefits and nutritional assets will outweigh this one downside.

Always Double Check for Safe Consumption

Before eating sweet potato skins, we recommend always checking them for safe consumption. You’ll want to look for the following things to avoid.

damaged skin
blackened areas
remove any dirt

If you notice any of these unwanted items present on your sweet potatoes, depending on the size and extreme nature of it, you can potentially remove a portion of the potato by using a knife to remove any damaged areas and still salvage the remainder for use.

French fries
French fries

Fresh Sweet Potato Skins Vs. Dried

When considering whether to eat fresh potato skins versus dried potato skins, you’ll want to take into consideration the difference in calories in the two variations.

Interestingly, dried sweet potatoes have about 200 calories per serving, whereas baked sweet potatoes have about 54 calories per serving.

How to Eat Sweet Potato Skins

There are many ways to eat sweet potato skins. You can load them up with your favorite toppings or eat them plain. Here are some ways to cook sweet potato skins.


No matter how you choose to eat them you’ll want to wash them first and poke holes in them particularly if they’re going in the oven or air fryer.

How Can You Cook Sweet Potato Skins

Interested in learning how to cook sweet potato skins? We’ll walk you through the step-by-step process for making perfect potato skins in the oven.

sweet potato skins baked
sweet potato skins baked

Ingredients Preparation

To bake a sweet potato, you’ll want to prepare your sweet potato by washing it with water and removing any debris.

Step 1: Bake Your Sweet Potato At 350⁰F

You can bake your sweet potato at 350F degrees for a slower and potentially softer outcome.

It will take approximately 30-60 minutes for a sweet potato to cook in a 350F degree oven, depending on the potato’s size.

Step 2: Bake Your Potato Skins At 400⁰F

For a crisper outcome, consider cooking your sweet potato in a 400F degree oven.

A sweet potato will cook faster at 400F degrees than 350F degrees. To know if your sweet potato is done, check it to see if it’s soft by poking a fork into its flesh.

It will take approximately 30-45 minutes to cook a sweet potato in a 400F degree oven.

sweet potato slices with parsley
sweet potato slices with parsley

Step 3: Add Mozzarella, Parmesan, And Scallions

Add toppings such as mozzarella, parmesan cheese and scallions to your sweet potato skins for a tastier outcome. 

This method can also be transferred to the microwave, toaster oven, air fryer, and other preferred cooking methods.

Regardless of the method used, you’ll want to poke holes in your sweet potato before cooking it to prevent it from exploding. 

Tips On How to Store Your Sweet Potato

The best place to store your sweet potatoes is in a cool, dark, place that stays dry. In your home this might be a location such as a pantry or cellar.

We don’t recommend storing your sweet potatoes in the refrigerator as the texture of them will change.

Sweet potatoes will last about a week at room temperature.

Frequently Asked Questions

Following are frequently asked questions that relate to can you eat sweet potato skin. If you have a question that’s not answered here, feel free to drop it to us in the comments box below and we’ll be happy to answer it.

sweet potatoes cubed
sweet potatoes cubed

Are Sweet Potatoes’ Skins Hard To Digest?

Yes, sweet potato skins can be difficult to digest. However, they are good for a person because they’re full of vitamins and minerals.

Are Sweet Potatoes’ Skins Toxic?

No, sweet potato skins are safe to eat, but we recommend washing them to remove any dirt or pesticides before eating them.

Can Babies Eat Sweet Potato Skins?

No, babies shouldn’t eat sweet potato skins because it can be a choking hazard.

Can You Eat Sweet Potato Skin When Pregnant?

Yes, and the vitamins and nutrients are good for you.

Can You Eat The Skin Of A Microwaved Sweet Potato?

Yes, it’s safe to eat the skin of a microwaved sweet potato, but we suggest washing and cleaning it before placing it in the microwave. Also, remember to poke holes in your potatoes before cooking them so they don’t explode.

Sweet potato
Sweet potato

Can You Eat Purple Sweet Potato Skin?

Yes, purple sweet potato skins are edible.

Can You Eat Japanese Sweet Potato Skin?

Yes, it is safe to consume Japanese sweet potato skin.

Is Sweet Potato Skin The Healthiest Part?

Yes, sweet potato skins are full of vitamins, minerals, and antioxidants that will help promote health.  

Related Posts:

Here are more yummy recipes with sweet potato peels:

How much does a potato weigh, with photos and chart

Is a potato a vegetable?

Aunt Peggy’s Sweet Potato Souffle

What’s the difference between a yam and a sweet potato?

Carla Hall’s Sweet Potato Casserole

Frozen Sweet Potato Fries in the Air Fryer

Indian Style Beef and Sweet Potatoes

Ravioli with Sweet Potatoes Mascarpone and Parsley

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Sarah is known for her extra fancy yeast breads, melt in your mouth pies, and everything salads. She has won awards as a home cook, and is passionate about helping others feel smarter in the kitchen. Sarah is the cooking genius of the sister duo.

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