Sweet potato, cooked, baked in skin, flesh, with salt & Diabetes
Moderate glycemic impact — consider portion size. Glycemic load of 10.8 per 100g.
✅ Nutrition data verified · GL 10.8/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
The Numbers at a Glance
This Version vs the Family
The sodium figure (246 mg per 100g) is a middle-of-the-family number — variants here run 6-263 mg per 100g. For fiber, this one sits in the middle of its Sweet potato family: 3.3 per 100g against a 1.7-5.3 per 100g spread.
Verdicts split across the family: the gentlest option is Boiled (GL 9.4) and the heaviest is Frozen (GL 17.8); this one is eat in moderation. Within this Sweet potato family (17 versions), GL per 100g spans 2.2 to 18.6 — the processing and fat content decide where each lands. Compare directly with Raw, Mashed, Boiled.
Other Vegetables and Vegetable Products Foods
🥦 Beans
🟢 Low GL · GL 1.2/100g
🟡 Eat in Moderation · GL 18.6/100g
🟡 Eat in Moderation · GL 17.4/100g
Practical Guidance
💡 Cook Lightly or Eat Raw
Overcooking breaks down vegetable fiber and can increase glycemic impact. Light steaming preserves structure and nutrients.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 50g | 10.4g | 5.4 | Friendly |
| Standard Serving | 100g | 20.7g | 10.8 | Moderate |
| Restaurant Portion | 200g | 41.4g | 21.6 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Questions People Ask
Is Sweet potato baked in skin flesh a reasonable choice if you have diabetes?
Sweet potato baked in skin flesh sits at GL 10.8 — not the worst, not the best. The key is portion control and pairing. A small amount alongside vegetables and lean protein works well.
What is the glycemic load of Sweet potato baked in skin flesh?
GL = 10.8 per 100g for Sweet potato baked in skin flesh. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Sweet potato baked in skin flesh falls into the Moderate category.
What happens to blood sugar after eating Sweet potato baked in skin flesh?
The primary way Sweet potato baked in skin flesh affects blood sugar is through its carbohydrate content (20.7g/100g). With a GI of 61.9 (medium) and limited fiber, this produces an overall GL of 10.8 (Moderate).
Is the GI value accurate?
The GI of 61.9 for Sweet potato baked in skin flesh is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Where This Data Comes From
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 100.0g) = 10.8 × 100.0 ÷ 100 = 10.8
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170134. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Sweet potato, cooked, baked in skin, flesh, with salt — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/sweet-potato-cooked-baked-in-skin-flesh-with-salt/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.