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Spicy Sweet Potato Hash and Eggs⏱ 50 min total
Recipes

Spicy Sweet Potato Hash and Eggs

Per 1 serving · 296 g · 8 ingredients

Calories
399
20%
of a 2,000 cal day
  • Protein
    15g
    15% of calories
  • Carbs
    33g
    33% of calories
  • Fat
    23g
    52% of calories
Portion

At a glance

One serving of Spicy Sweet Potato Hash and Eggs (296 g) has 399 calories, with 15 g of protein, 33 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (31% DV), Vitamin A (123% DV) and Vitamin E (22% DV). Keep an eye on saturated fat and cholesterol, which provide 25% and 124% of the daily value.

Per 100 g
135cal
low energy density
Protein per 100 cal
3.9g
Net carbs
28g
carbs minus fiber
Fiber
5g
7.9 g sugar

High in

20%+ of the daily value

  • Protein31%
  • Vitamin A123%
  • Vitamin E22%
  • Riboflavin (B2)41%
  • Vitamin B643%
  • Vitamin B1237%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Vitamin C11%
  • Vitamin D13%
  • Vitamin K10%
  • Thiamine15%
  • Folate (B9)18%

Watch

20%+ of the daily value

  • Saturated fat25%
  • Cholesterol124%

Ingredients

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

Directions

Prep 15 minCook 35 min
  1. 1

    Heat half of the olive oil in a large cast-iron or heavy skillet over medium heat until shimmering. Add the onion, serrano, and garlic and cook, stirring, until fragrant and slightly softened, 2-3 minutes.

  2. 2

    Add the sweet potatoes, season with salt and pepper to taste, and toss to coat. Cook over medium to medium-high heat, stirring occasionally, until the potatoes are tender and browned in spots, about 20-25 minutes. Adjust heat as needed to prevent burning.

  3. 3

    Meanwhile, heat remaining oil in a separate nonstick skillet and cook the eggs to your preferred doneness (fried or over-easy work well).

  4. 4

    Divide the sweet potato hash between plates and top with eggs.

Vitamins & minerals

Amounts for 1 serving (296 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1,106 μg
123%
Vitamin C10 mg
11%
Vitamin D2 μg
13%
Vitamin E3 mg
22%
Vitamin K12 μg
10%
Thiamine0.2 mg
15%
Riboflavin (B2)1 mg
41%
Niacin1 mg
6%
Vitamin B61 mg
43%
Folate (B9)71 μg
18%
Vitamin B121 μg
37%
Pantothenic acid3 mg
54%
Choline314 mg
57%

Minerals

NutrientAmount% Daily Value
Calcium112 mg
11%
Iron3 mg
36%
Potassium676 mg
14%
Magnesium51 mg
12%
Phosphorus279 mg
40%
Zinc2 mg
16%
Copper0.3 mg
33%
Manganese1 mg
22%
Selenium32 μg
58%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene10 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene11,350 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose1 g—
Galactose0 g—
Glucose2 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats14 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol160 μg—
Serine1 g—
Starch17 g—
Sucrose4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 399 calories

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

  • 76min
    Walking (3.5 mph)
  • 48min
    Cycling (moderate)
  • 33min
    Running (6 mph)
  • 56min
    Swimming laps

Common questions

How many calories are in Spicy Sweet Potato Hash and Eggs?

One serving of Spicy Sweet Potato Hash and Eggs (1 serving) has 399 calories, which works out to 135 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Spicy Sweet Potato Hash and Eggs high in protein?

It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Spicy Sweet Potato Hash and Eggs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spicy Sweet Potato Hash and Eggs?

296 mg per serving.

How much sugar is in Spicy Sweet Potato Hash and Eggs?

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

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