Yes, you can eat sweet potato raw! And it’s a good idea to do so because sweet potatoes are packed with nutrients your body needs. This blog post will discuss why you should eat sweet potatoes raw and how to do it. We’ll also give you some tips on adding them to your diet. So read on to learn more!

The best part? You don’t even have to cook them! I was surprised to hear this, so I researched and found out that it was true. Sweet potatoes are a great source of fiber, potassium, and vitamin A, essential for maintaining good health.

Benefits of eating raw sweet potatoes

1. Sweet potatoes are a healthy food choice

One of the main reasons you should eat sweet potatoes raw is because they are a healthy food choice. Sweet potatoes contain many nutrients, including fiber, vitamins A and C, potassium, and beta-carotene. These nutrients are essential for your health and can provide many health benefits. So by eating sweet potatoes raw, you’re getting all of these nutrients in one food!

2. Good for stabilizing blood sugars

A 2004 study published the results of Caipao ( an extract of sweet potato) on metabolic control of type 2 Diabetes. Eating them in moderation helps to control blood sugar levels.

So if you’re looking for a healthy snack that won’t spike your blood sugar levels, then eating sweet potatoes raw is a great option.

3. Sweet potatoes contain many nutrients

They contain many nutrients to help your body fight off illnesses and feel better. In addition, they are deficient in fat and cholesterol, which makes them an ideal snack for people who are trying to lose weight or reduce their risk factors for heart disease.

Another benefit of eating sweet potatoes raw is that you get a lot of fiber! Fiber helps you feel full for longer, and it also aids in digestion and weight loss.

4. Good for eyes

Sweet potatoes contain pigments like alpha-carotene, beta-carotene, lutein, and zeaxanthin. These pigments are good for eye health.

A study published about Purple Sweet Potato Anthocyanin ( PSPA) shows that PSPA exerts a dose-dependent effect on RPE proliferation ( Retinal Pigment Epithelial Cells). RPE helps to perform many functions for the visual process for human eyes.

How to eat raw sweet potato

There are many ways to enjoy raw sweet potatoes. Try adding raw sweet potato to your diet in these simple ways.

  1. Grate raw potato: You can grate it and add it to salads or use it as a topping for smoothies or bowls. Adding them to salads makes your salad tasty. Even if you don’t like the taste of sweet potato, you will not notice it that much in salads.
  2. Cut into thin strips: Another option is to cut it into thin strips and serve with dip. No matter how you choose to eat it, raw sweet potato is a delicious and nutritious addition to any meal.

3. Make noodles out of raw sweet potato: Another way to eat a raw sweet potato is to make noodles. They are easy to make and can be used in various dishes, including salads and stir-fries.

To make noodles, you will need:

* A sharp knife or mandoline slicer

* Cutting board (optional)

To start, wash the sweet potato thoroughly with water and scrub off any dirt. Next, peel the skin off the sweet potato. If you are using a mandoline slicer, make sure to use the guard to avoid cutting yourself.

If you are using a knife, cut the sweet potato into thin strips. Depending on what you are making with them, you can cut it lengthwise or widthwise.

Place the sweet potato noodles in a bowl and serve immediately, or store them in an airtight container for up to four days.

Tips for adding them into your diet

If you want to add sweet potatoes into your breakfast routine, try roasting a few wedges and topping them with almond butter and bananas.

  1. Try slicing them up thin and dipping them in hummus or guacamole for a quick snack or side dish.
  2. Mix diced sweet potatoes into your next batch of chili or soup.
  3. Bake them into a healthy sweet potato pie for dessert.
  4. Add some shredded sweet potatoes to your next batch of pancakes or waffles.
  5. Top off a salad with some roasted or mashed sweet potatoes.
  6. Sweeten up your morning oats with some cooked, mashed, or even raw diced sweet potatoes.

Can you freeze sweet potato raw?

Yes, you can freeze sweet potato raw. Freezing will not destroy the nutrients in the sweet potato. However, you should pre-freeze the sweet potatoes before using them to make a meal or dessert. Pre-freezing is simple and quick to do – slice up your peeled or unpeeled sweet potatoes into slices and blanch them in boiling water for two minutes. Then, drain the slices and spread them out on a baking sheet or tray to freeze.

Once frozen, you can store them in freezer bags or containers. Then, when ready to use them, take them out of the freezer and cook as usual.

Can raw potato make you sick?

You should know that all foods can cause food intolerance, which is different from an allergy. For example, people with sweet potato intolerance may experience diarrhea and abdominal pain or bloating after eating sweet potatoes.

If the potato has become soft and mushy, discard and don’t eat. It may cause problems while eating.

Raw sweet potato calories

If you love to eat sweet potatoes, you must know how many calories are there. The good thing about this root crop is that it delivers many nutrients and contains low fat.

Sweet potatoes are one of the best sources of Vitamin A intake. According to USDA, medium one contains more than 100% of daily intake.

One medium-size raw sweet potato has around 100 calories only. The calorie content may go up to 160 calories if you cook it because of added ingredients like butter or cream. But if you add healthy toppings such as cinnamon or brown sugar, your calorie intake will be lower.

Nevertheless, watch the portion size not to surpass your daily calorie requirement. So enjoy this delicious root crop without feeling guilty because of its low-calorie content!


Are sweet potatoes high in sugar?

Sweet potatoes are high in carbohydrates that can spike up your blood sugar. But if eaten in moderation, these tuber roots can help stabilize the sugar due to the presence of fiber.

Can you eat purple sweet potato raw?

Like any other variety, you can eat raw purple sweet potato. To eat raw purple sweet potatoes, wash, peel, and dice them to add to salads. Or grate them on your salads. You can also add them to your vegetable smoothie.

Can you eat sweet potato noodles raw?

Yes, you can eat sweet potato noodles raw by adding them to your salads or any other side dish like soups.

Best way to eat sweet potatoes

The best way to eat sweet potatoes is to boil them. It is one of my favorite ways to eat sweet potatoes. Boiling helps digest the complex carbohydrates and absorb the nutrients present in the nutrient-packed food item.


Sweet potatoes are a healthy food that we should all eat more. Suppose you’re looking for some great ways to add them to your diet. It is good to eat sweet potatoes raw as well as cooked. You can grate them on salads or add them to your smoothies. Baking and boiling also make them a great healthy side dish.

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