⏱ 23 min totalSweet Potato Hash and Eggs
Per 1 serving · 356 g · 14 ingredients
of a 2,000 cal day
- Protein18g13% of calories
- Carbs41g30% of calories
- Fat35g57% of calories
At a glance
One serving of Sweet Potato Hash and Eggs (356 g) has 534 calories, with 18 g of protein, 41 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (36% DV), dietary fiber (35% DV) and Vitamin A (169% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 114%, 77% and 139% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Dietary fiber35%
- Vitamin A169%
- Vitamin C24%
- Vitamin E35%
- Vitamin K301%
Good source of
10–19% of the daily value
- Vitamin D15%
- Thiamine15%
- Niacin10%
Watch
20%+ of the daily value
- Sodium114%
- Saturated fat77%
- Cholesterol139%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 sweetpotato, 5" long Sweet potato- 🥄1 tsp Salt
1 tsp Black pepper
1 tsp Garlic
1 tbsp Cloves
½ tbsp, leaves Basil
½ tbsp, leaves Thyme
½ tbsp, leaves Oregano
⅛ tsp Paprika
1 ½ tbsp Butter
2 large Egg
2 cup Spinach
1 tbsp Balsamic vinegar
½ tbsp Olive oil
Directions
- 1
Peel and grate the sweet potato using a grater or food processor. In a large bowl, combine the grated sweet potato with salt, pepper, garlic, and dried herbs.
- 2
Heat 1 tablespoon of butter in a large pan over medium heat. Add the seasoned sweet potatoes and stir-fry for a minute.
- 3
Cover the pan and cook the sweet potato until soft and tender.
- 4
In another pan, melt the remaining ½ tablespoon of butter over medium-low heat. Crack two eggs into the pan.
- 5
Season the eggs with salt and pepper, cover, and cook for 2-3 minutes to your desired yolk consistency. Slide the eggs onto the sweet potato hash.
- 6
Toss the spinach with balsamic vinegar and olive oil. Serve the hash and eggs with the salad.
Vitamins & minerals
Amounts for 1 serving (356 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,521 μg | 169% |
| Vitamin C | 22 mg | 24% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 5 mg | 35% |
| Vitamin K | 361 μg | 301% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 191 μg | 48% |
| Vitamin B12 | 1 μg | 39% |
| Pantothenic acid | 3 mg | 54% |
| Choline | 331 mg | 60% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 295 mg | 29% |
| Iron | 9 mg | 108% |
| Potassium | 1,104 mg | 23% |
| Magnesium | 131 mg | 31% |
| Phosphorus | 320 mg | 46% |
| Zinc | 2 mg | 22% |
| Copper | 0.5 mg | 51% |
| Manganese | 6 mg | 240% |
| Selenium | 33 μg | 61% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 14,599 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 5 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 303 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 534 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 44minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Sweet Potato Hash and Eggs?
One serving of Sweet Potato Hash and Eggs (1 serving) has 534 calories, which works out to 150 calories per 100 g. That is about 27% of a 2,000-calorie day.
Are Sweet Potato Hash and Eggs high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 13% 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 Hash and Eggs keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 30% 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 and Eggs?
2614 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sweet Potato Hash and Eggs?
8.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
242 calSpiced Pork Tenderloin and Avocado Salsa1 serving
379 calHawaiian Pineapple Egg Scramble1 serving
191 calHoney & Lime Rainbow Fruit Salad1 serving
372 calVegan Walnut Chorizo Tacos with Pineapple Salsa1 serving
187 calCod with Pineapple Avocado Salsa1 serving
561 calSmoothie Bowl1 serving
145 calPineapple Ginger Fruit Smoothie1 serving
468 calVegan Panang Curry with Tofu1 serving