⏱ 15 min totalSweet Potato Hash
Per 1 serving · 315 g · 5 ingredients
of a 2,000 cal day
- Protein11g15% of calories
- Carbs32g42% of calories
- Fat15g43% of calories
At a glance
One serving of Sweet Potato Hash (315 g) has 304 calories, with 11 g of protein, 32 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (23% DV), dietary fiber (23% DV) and Vitamin A (154% DV). Keep an eye on cholesterol, which provides 69% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber23%
- Vitamin A154%
- Vitamin C107%
- Vitamin E29%
- Vitamin K250%
Good source of
10–19% of the daily value
- Thiamine16%
- Niacin11%
- Calcium13%
- Zinc14%
Watch
20%+ of the daily value
- Cholesterol69%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ medium Red bell pepper
2 cup Spinach
1 sweetpotato, 5" long Sweet potato
1 extra large Egg
2 tsp Olive oil
Directions
- 1
Heat avocado oil in a non-stick frying pan over medium heat. Add chopped bell pepper, spinach, and shredded sweet potatoes. Cook for about 5 minutes until the spinach is wilted and the sweet potatoes are tender.
- 2
In a separate pan, cook the egg to your desired doneness. Serve the egg on top of the sweet potato and spinach mixture.
Vitamins & minerals
Amounts for 1 serving (315 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,386 μg | 154% |
| Vitamin C | 96 mg | 107% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 301 μg | 250% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 184 μg | 46% |
| Vitamin B12 | 1 μg | 21% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 195 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 134 mg | 13% |
| Iron | 4 mg | 46% |
| Potassium | 976 mg | 21% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 217 mg | 31% |
| Zinc | 2 mg | 14% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 41% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 21 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 15,404 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 90 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 304 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Sweet Potato Hash?
One serving of Sweet Potato Hash (1 serving) has 304 calories, which works out to 97 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Sweet Potato Hash high in protein?
It provides a solid 11 g of protein per serving (23% 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.
Is Sweet Potato Hash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 42% 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 Hash?
201 mg per serving.
How much sugar is in Sweet Potato Hash?
8.4 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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