CLAIM: A viral Instagram post claims that eating a half-baked sweet potato provides 400% of your daily vitamin A, due to its high beta-carotene content, which it says supports healthy skin and eyes

FACT: Sweet potatoes are an excellent source of beta-carotene, which the body turns into vitamin A. Experts say one sweet potato can provide about 400% of your daily vitamin A needs, and cooking it “half-baked” instead of fully baked does not significantly change its nutrient content. 

A viral Instagram post claimed that having a half-baked sweet potato would give 400% of your daily vitamins, specifically vitamin A, due to the high beta-carotene content, which helps keep the skin and eyes healthy.

“Vitamin A is essential for maintaining healthy vision and skin, as it supports the formation of light-detecting receptors in the eyes and promotes skin cell regeneration. Including sweet potatoes in your diet is a simple way to boost these vital nutrients,” the caption of the post read. 

The post, shared by Pubity, which has more than 42 million followers, received over 1.2 million likes and nearly 4,000 comments.

What have the studies found?

A 2023 review published in the International Journal of Food Science and Technology has examined the health benefits of sweet potatoes based on existing research. The study noted that the plant’s roots, leaves, and stems are rich in natural compounds, as sweet potato is “a valuable source of bioactive carbohydrates, lipids, proteins, carotenoids, anthocyanins, phenolic acids and flavonoids.”

According to the study, these compounds show a wide range of effects on the body, as they “possess many biological activities, such as antioxidant, antidiabetic, anticancer, hepatoprotective, antimicrobial, antiulcer and immunostimulant activities.”

The study specifically pointed to the role of orange-fleshed sweet potatoes, noting that “carotenoids extracted from orange-fleshed sweet potatoes are used in the treatment of vitamin A deficiency, as they increase beta-carotene concentrations.”

Despite these findings, the study cautioned that more research is needed, stating that “there is a gap between the preclinical and clinical investigations performed on sweet potato” and recommending further clinical studies to establish its role as a functional food.

A 2025 review published in Food Science & Nutrition has looked at the role of sweet potatoes in managing diabetes and other metabolic disorders, with a focus on anthocyanins, the natural pigments that give the vegetable its colour. The study noted that sweet potato is “an increasingly valued functional food because of its vivid coloration and rich bioactive compounds, especially anthocyanins and carotenoids.”

According to the review, these compounds work by protecting the body’s cells from damage, as anthocyanins “exhibit high antioxidant activity by scavenging free radicals and stimulating endogenous antioxidant enzymes.” They also help the body manage blood sugar better, since anthocyanins “increase insulin sensitivity, regulate glucose metabolism, and regulate enzymes involved in carbohydrate digestion, thus reducing the risk of diabetes.”

What are the experts saying?

Aditi Prasad Apte, Senior Clinical Nutritionist at Aster RV Hospital, Bangalore, said sweet potatoes are “among the more abundant natural sources of beta-carotene,” a plant compound that the body converts into vitamin A. She said getting “400% of the daily value can be plausible for certain sweet potatoes.” However, she clarified that this refers to the vitamin A the body produces after converting beta-carotene, not vitamin A that already exists in the sweet potato in its ready-to-use form.

Apte also questioned the claim’s reference to a “half-baked” sweet potato, saying the term “doesn’t really have much scientific meaning” in this context. In fact, she said light to moderate cooking “generally improves beta-carotene availability” rather than reducing it. As a result, there is little meaningful difference in the nutrient value of a half-baked and a fully baked sweet potato.

On the claimed health benefits, Apte said beta-carotene from sweet potatoes “is usually well absorbed,” especially when eaten with a small amount of dietary fat. But she cautioned that it is “not a magic, standalone fix for glowing skin or perfect eyesight,” adding that healthy skin and good vision depend on an overall balanced diet rather than any single food.

Also read: FACT CHECK: Can one mango a day meet your vitamin C needs and boost immunity?