⏱ 75 min total

Sweet Potato with Black Beans

Name: Sweet Potato with Black Beans
Prep time: 10 min
Cook time: 65 min
Total time: 75 min
Yield: 1 serving
Ingredients: ½ tsp Olive oil; ¼ medium Onion; ½ cloves, minced Garlic; ¼ tsp Chili powder; ⅛ tsp, ground Cumin seed; ⅛ tsp Coriander seed; 1 sweetpotato, 5" long Sweet potato; ¼ can Black beans; ¼ cup Salsa; ⅛ cup Greek yogurt; ⅛ cup, shredded Cheddar cheese; 1 tbsp Cilantro

Per 1 serving · 379 g · 12 ingredients

Calories

340

17%
of a 2,000 cal day

Protein
17g
19% of calories
Carbs
53g
61% of calories
Fat
7.8g
20% of calories

Portion

At a glance

One serving of Sweet Potato with Black Beans (379 g) has 340 calories, with 17 g of protein, 53 g of carbohydrates and 7.8 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (33% DV), dietary fiber (47% DV) and Vitamin A (110% DV). Keep an eye on sodium, which provides 35% of the daily value.

Per 100 g

90cal

low energy density

Protein per 100 cal

4.9g

Net carbs

40g

carbs minus fiber

Fiber

13g

11 g sugar

High in

20%+ of the daily value

Protein33%
Dietary fiber47%
Vitamin A110%
Thiamine25%
Riboflavin (B2)29%
Vitamin B638%

Good source of

10–19% of the daily value

Vitamin C11%
Vitamin E17%
Vitamin K11%
Niacin14%
Vitamin B1214%
Choline11%

Watch

20%+ of the daily value

Sodium35%

Ingredients

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

Directions

Prep 10 minCook 65 min

1
Heat the oven to 400°F. Prick each sweet potato several times with a fork, place on a baking sheet, and bake until very tender, 45 to 60 minutes.
2
About 10 minutes before the potatoes are done, warm the olive oil in a medium skillet over medium heat. Add the chopped onion and minced garlic; cook, stirring, until the onion is translucent.
3
Stir in the chili powder, cumin, and coriander; cook until fragrant, about 2 minutes. Add the black beans and salsa and simmer until heated through.
4
Split each sweet potato lengthwise and gently mash the flesh with a fork. Spoon the warm black bean mixture over the potatoes.
5
Top with Greek yogurt, shredded cheese, and chopped cilantro. Serve hot.

Vitamins & minerals

Amounts for 1 serving (379 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	988 μg	110%
Vitamin C	10 mg	11%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	17%
Vitamin K	13 μg	11%
Thiamine	0.3 mg	25%
Riboflavin (B2)	0.4 mg	29%
Niacin	2 mg	14%
Vitamin B6	0.5 mg	38%
Folate (B9)	94 μg	23%
Vitamin B12	0.3 μg	14%
Pantothenic acid	2 mg	31%
Choline	58 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	241 mg	24%
Iron	4 mg	46%
Potassium	1,077 mg	23%
Magnesium	93 mg	22%
Phosphorus	321 mg	46%
Zinc	2 mg	16%
Copper	0.4 mg	46%
Manganese	1 mg	33%
Selenium	10 μg	19%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	23 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	11,401 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	3 g	—
Galactose	0.2 g	—
Glucose	3 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	1 g	—
Leucine	1 g	—
Lycopene	4,103 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	36 μg	—
Serine	1 g	—
Starch	16 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.2 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 340 calories

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

64min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Sweet Potato with Black Beans?

One serving of Sweet Potato with Black Beans (1 serving) has 340 calories, which works out to 90 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are Sweet Potato with Black Beans high in protein?

It provides a solid 17 g of protein per serving (33% 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 with Black Beans keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 61% 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 with Black Beans?

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

How much sugar is in Sweet Potato with Black Beans?

11 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 (379 g)

Calories340

% Daily Value*

Total fat 7.8g	10%
Saturated fat 3.2g	16%
Trans fat 0.2g
Cholesterol 16mg	5%
Sodium 799mg	35%
Total carbohydrate 53g	19%
Dietary fiber 13g	47%
Total sugars 11g
Protein 17g

* 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