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Sweet Potato and Carrot Tots⏱ 35 min total
Recipes

Sweet Potato and Carrot Tots

Per 1 serving · 163 g · 11 ingredients

Calories
219
11%
of a 2,000 cal day
  • Protein
    10g
    19% of calories
  • Carbs
    32g
    60% of calories
  • Fat
    5.2g
    22% of calories
Portion

At a glance

One serving of Sweet Potato and Carrot Tots (163 g) has 219 calories, with 10 g of protein, 32 g of carbohydrates and 5.2 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (21% DV), Vitamin A (92% DV) and Vitamin B6 (23% DV). Keep an eye on sodium and cholesterol, which provide 61% and 34% of the daily value.

Per 100 g
134cal
low energy density
Protein per 100 cal
4.7g
Net carbs
28g
carbs minus fiber
Fiber
4.4g
4.8 g sugar

High in

20%+ of the daily value

  • Protein21%
  • Vitamin A92%
  • Vitamin B623%
  • Pantothenic acid21%
  • Phosphorus24%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Riboflavin (B2)16%
  • Vitamin B1214%
  • Choline16%
  • Calcium16%
  • Iron16%

Watch

20%+ of the daily value

  • Sodium61%
  • Cholesterol34%

Ingredients

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

Directions

Prep 10 minCook 25 min
  1. 1

    Preheat oven to 375 degrees and lightly spray a sheet pan with olive oil. Set aside.

  2. 2

    Peel and cut sweet potato and carrot into 3 or 4 large chunks. Place them in a food processor fitted with a metal blade and process until finely chopped into rice-size pieces.

  3. 3

    Heat a large skillet over medium heat, spray the pan with oil and add the chopped vegetables. Cook, stirring for 5 minutes, until softened. Transfer to a large bowl with the slightly beaten egg, panko, mozzarella, onion powder, garlic powder, paprika, salt and pepper and stir with a spatula to ensure it is evenly combined. Add up to 2 tbsp more of panko to make sure mixture isn't too wet.

  4. 4

    With your hands, gently form sweet potato-carrot mixture into small rectangular pieces, pressing and rolling them firmly together about 1 tablespoon each. Evenly space them on prepared sheet pan, spray with olive oil and bake for 10 minutes. Remove from oven, using small spatula, flip each over, put them back in the oven and bake for 10-12 more minutes, or until brown and crisp. Makes around 30 tots.

Vitamins & minerals

Amounts for 1 serving (163 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A826 μg
92%
Vitamin C4 mg
4%
Vitamin D1 μg
4%
Vitamin E1 mg
5%
Vitamin K7 μg
5%
Thiamine0.1 mg
7%
Riboflavin (B2)0.2 mg
16%
Niacin1 mg
5%
Vitamin B60.3 mg
23%
Folate (B9)29 μg
7%
Vitamin B120.3 μg
14%
Pantothenic acid1 mg
21%
Choline88 mg
16%

Minerals

NutrientAmount% Daily Value
Calcium164 mg
16%
Iron1 mg
16%
Potassium418 mg
9%
Magnesium30 mg
7%
Phosphorus169 mg
24%
Zinc1 mg
10%
Copper0.1 mg
16%
Manganese0.2 mg
11%
Selenium11 μg
19%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,258 μg—
Arginine0.5 g—
Aspartic acid1 g—
Beta carotene8,588 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid2 g—
Glycine0.2 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene0.4 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats2 g—
Phenylalanine0.4 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol58 μg—
Serine1 g—
Starch9 g—
Sucrose3 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 219 calories

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

  • 42min
    Walking (3.5 mph)
  • 26min
    Cycling (moderate)
  • 18min
    Running (6 mph)
  • 31min
    Swimming laps

Common questions

How many calories are in Sweet Potato and Carrot Tots?

One serving of Sweet Potato and Carrot Tots (1 serving) has 219 calories, which works out to 134 calories per 100 g. That is about 11% of a 2,000-calorie day.

Are Sweet Potato and Carrot Tots high in protein?

It provides a solid 10 g of protein per serving (21% of the 50 g daily value), but protein supplies only 19% 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 Sweet Potato and Carrot Tots keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sweet Potato and Carrot Tots?

1399 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sweet Potato and Carrot Tots?

4.8 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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