Can You Eat Sweet Potato Skin? The Surprising Benefits and How To Do It Right

Sweet potatoes have become a staple in many households due to their versatility and nutritional value. Whether you prefer to fry them, mash them, or roast them, there’s no denying that sweet potatoes are a tasty and nutritious addition to any meal. However, when it comes to eating sweet potatoes, you may be faced with a common question: “Can you eat sweet potato skin?” In this article, we will delve into the research to uncover the answer to this question and examine the potential benefits of eating sweet potato skins. So, whether you’re a fan of traditional recipes like Candied Sweet Potato Casserole or prefer to try new and innovative dishes like Air-Fryer Sweet Potato Fries, read on to find out all you need to know about sweet potato skins.

Can You Eat Sweet Potato Skin?

Yes, you can eat sweet potato skin. In fact, sweet potato skin is highly nutritious, they are packed with both fiber and vitamins. When preparing sweet potatoes, it’s important to wash and scrub them thoroughly before consuming the skin. The skin can be baked, fried, or roasted for added texture and flavor. Just be sure to avoid sweet potatoes with bruises, cuts, or signs of decay, as that skin could contain harmful bacteria.

The Benefits of Eating Sweet Potato Skin

Sweet potato skins are often discarded or considered inedible, but they are actually packed with numerous health benefits. Here are some of the key benefits of consuming sweet potato skins:

  1. High in Fiber: Sweet potato skins are a rich source of dietary fiber, which is essential for maintaining a healthy digestive system and promoting feelings of fullness.
  2. Rich in Antioxidants: Antioxidants are compounds that protect against cell damage and may reduce the risk of certain diseases. Sweet potato skins are high in antioxidants such as beta-carotene and vitamin C, which offer additional health benefits.
  3. Good Source of Vitamins and Minerals: Sweet potato skins are a good source of essential vitamins and minerals such as vitamin C, vitamin B6, potassium, manganese, and more. These nutrients play important roles in maintaining overall health and wellness.
  4. Adds Texture and Flavor: Sweet potato skins can add an extra layer of texture and flavor to your dishes, whether you choose to bake, fry, or roast them. They are a tasty and healthy alternative to traditional potato skins and can be seasoned to suit your personal taste preferences.

In conclusion, sweet potato skins offer numerous health benefits and should not be discarded. By consuming the skin, you can enjoy a healthier and more flavorful meal, while also supporting your overall health and wellness.

The Risks of Eating Sweet Potato Skins

While sweet potato skins is generally good for you, it’s important to be aware of any potential risks associated with consuming them. Here are some things to keep in mind when eating sweet potato skins:

  1. Possible Contamination: If the sweet potato skins have come into contact with harmful bacteria, consuming the skins could put you at risk of food poisoning. To minimize the risk of contamination, be sure to wash and scrub sweet potatoes thoroughly before eating the skins.
  2. Pesticide Residue: Sweet potatoes are often treated with pesticides, and these chemicals can remain on the skin even after washing. To minimize exposure to pesticides, opt for organic sweet potatoes or wash them thoroughly before consuming the skins.
  3. Stomach Upset: For some people, consuming large amounts of fiber, particularly if they are not used to it, can lead to stomach upset such as bloating, gas, and diarrhea. To avoid this, start by consuming small amounts of sweet potato skins and gradually increase your intake over time.
  4. Allergic Reactions: Sweet potatoes are a common allergen, and some people may experience an allergic reaction when consuming the skins. Symptoms of an allergic reaction may include itching, hives, and difficulty breathing. If you have a known allergy to sweet potatoes, it’s best to avoid eating the skins.


In conclusion, consuming sweet potato skins is totally fine and can provide a wealth of nutritional benefits. While it’s important to be aware of potential risks such as contamination, pesticide residue, stomach upset and allergic reactions, these can be minimized by taking the necessary precautions and washing your potatoes thoroughly before use.