⏱ 30 min total

Easy Sweet Potato Hash

Name: Easy Sweet Potato Hash
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ¾ sweetpotato, 5" long Sweet potato; ⅛ medium Onion; ½ stalks, large (11 inches long) Celery; ⅜ tsp Salt; ⅛ tsp Black pepper; ½ cloves, minced Garlic; ¼ medium Scallions

Per 1 serving · 158 g · 8 ingredients

Calories

158

8%
of a 2,000 cal day

Protein
2.1g
5% of calories
Carbs
23g
56% of calories
Fat
6.9g
38% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Easy Sweet Potato Hash (158 g) has 158 calories, with 2.1 g of protein, 23 g of carbohydrates and 6.9 g of fat. Most of its energy comes from carbs (56% of calories). It is high in Vitamin A (78% DV), Vitamin K (20% DV) and Vitamin B6 (21% DV). Keep an eye on sodium, which provides 41% of the daily value.

Per 100 g

100cal

low energy density

Protein per 100 cal

1.3g

Net carbs

19g

carbs minus fiber

Fiber

3.8g

5.2 g sugar

High in

20%+ of the daily value

Vitamin A78%
Vitamin K20%
Vitamin B621%

Good source of

10–19% of the daily value

Dietary fiber14%
Pantothenic acid18%
Iron11%
Potassium10%
Copper18%
Manganese16%

Watch

20%+ of the daily value

Sodium41%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min

1
Mince garlic, thinly slice scallions, and dice all other vegetables.
2
Heat oil in large pan over medium-high heat.
3
Add the potatoes, onion and celery to the oil and sprinkle with the salt and pepper. Stir to combine. Cover and cook for 15-20 minutes, stirring occasionally, until the potatoes are almost tender.
4
Turn the heat to high and add the garlic, stirring to combine. Cook on high for 2-5 more minutes until sweet potatoes are nicely browned.
5
Top with green onions and serve.

Vitamins & minerals

Amounts for 1 serving (158 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	700 μg	78%
Vitamin C	6 mg	6%
Vitamin D	0 μg	0%
Vitamin E	1 mg	9%
Vitamin K	23 μg	20%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.1 mg	6%
Niacin	1 mg	4%
Vitamin B6	0.3 mg	21%
Folate (B9)	27 μg	7%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	18%
Choline	15 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	52 mg	5%
Iron	1 mg	11%
Potassium	452 mg	10%
Magnesium	31 mg	7%
Phosphorus	62 mg	9%
Zinc	0.4 mg	4%
Copper	0.2 mg	18%
Manganese	0.4 mg	16%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	7 μg	—
Arginine	0.1 g	—
Aspartic acid	0.4 g	—
Beta carotene	8,406 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0.2 g	—
Glucose	1 g	—
Glutamic acid	0.3 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	12 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 158 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

30min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Easy Sweet Potato Hash?

One serving of Easy Sweet Potato Hash (1 serving) has 158 calories, which works out to 100 calories per 100 g. That is about 7.9% of a 2,000-calorie day.

Is Easy Sweet Potato Hash high in protein?

Not especially. It has 2.1 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Easy Sweet Potato Hash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Easy Sweet Potato Hash?

953 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Easy Sweet Potato Hash?

5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (158 g)

Calories158

% Daily Value*

Total fat 6.9g	9%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 953mg	41%
Total carbohydrate 23g	8%
Dietary fiber 3.8g	14%
Total sugars 5.2g
Protein 2.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all