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Twice Baked Sweet Potatoes with Balsamic Onions & Goat Cheese⏱ 85 min total
Recipes

Twice Baked Sweet Potatoes with Balsamic Onions & Goat Cheese

Per 1 serving · 152 g · 12 ingredients

Calories
202
10%
of a 2,000 cal day
  • Protein
    6.1g
    12% of calories
  • Carbs
    18g
    36% of calories
  • Fat
    12g
    52% of calories
Portion

At a glance

One serving of Twice Baked Sweet Potatoes with Balsamic Onions & Goat Cheese (152 g) has 202 calories, with 6.1 g of protein, 18 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (52% of calories). It is high in Vitamin A (59% DV), Vitamin K (22% DV) and copper (25% DV). Keep an eye on saturated fat, which provides 21% of the daily value.

Per 100 g
133cal
low energy density
Protein per 100 cal
3g
Net carbs
16g
carbs minus fiber
Fiber
2.3g
6.5 g sugar

High in

20%+ of the daily value

  • Vitamin A59%
  • Vitamin K22%
  • Copper25%

Good source of

10–19% of the daily value

  • Riboflavin (B2)11%
  • Vitamin B616%
  • Pantothenic acid13%
  • Calcium10%
  • Iron12%
  • Phosphorus16%

Watch

20%+ of the daily value

  • Saturated fat21%

Ingredients

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

Directions

Prep 10 minCook 75 min
  1. 1

    Preheat the oven to 350°F. Line a baking tray with parchment paper.

  2. 2

    Poke holes in each sweet potato, rub with olive oil, and sprinkle with sea salt. Roast for 1 hour, or until tender.

  3. 3

    Let the sweet potatoes cool for 10 minutes, then cut in half and scoop out the insides, leaving a thin layer to support the skin.

  4. 4

    While potatoes roast, sauté onions in 2 tbsp of olive oil for 5-8 minutes. Add balsamic vinegar, stir, and cook for 1-2 more minutes until absorbed.

  5. 5

    Combine sweet potato filling with balsamic onions, garlic, Italian seasoning, salt, pepper, and half the goat cheese. Mix until smooth.

  6. 6

    Fill potato skins with the mixture, top with remaining goat cheese, Parmesan, and a sprinkle of Italian seasoning. Bake for 15 minutes.

  7. 7

    Drizzle with balsamic glaze and garnish with parsley before serving.

Vitamins & minerals

Amounts for 1 serving (152 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A528 μg
59%
Vitamin C5 mg
5%
Vitamin D0.1 μg
1%
Vitamin E1 mg
8%
Vitamin K27 μg
22%
Thiamine0.1 mg
6%
Riboflavin (B2)0.1 mg
11%
Niacin0.5 mg
3%
Vitamin B60.2 mg
16%
Folate (B9)15 μg
4%
Vitamin B120.1 μg
3%
Pantothenic acid1 mg
13%
Choline13 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium97 mg
10%
Iron1 mg
12%
Potassium270 mg
6%
Magnesium24 mg
6%
Phosphorus112 mg
16%
Zinc1 mg
5%
Copper0.2 mg
25%
Manganese0.2 mg
10%
Selenium2 μg
4%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine0.2 g—
Aspartic acid1 g—
Beta carotene5,608 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats6 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol61 μg—
Serine0.3 g—
Starch8 g—
Sucrose2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 202 calories

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

  • 38min
    Walking (3.5 mph)
  • 24min
    Cycling (moderate)
  • 17min
    Running (6 mph)
  • 28min
    Swimming laps

Common questions

How many calories are in Twice Baked Sweet Potatoes with Balsamic Onions & Goat Cheese?

One serving of Twice Baked Sweet Potatoes with Balsamic Onions & Goat Cheese (1 serving) has 202 calories, which works out to 133 calories per 100 g. That is about 10% of a 2,000-calorie day.

Is Twice Baked Sweet Potatoes with Balsamic Onions & Goat Cheese high in protein?

Not especially. It has 6.1 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Twice Baked Sweet Potatoes with Balsamic Onions & Goat Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Twice Baked Sweet Potatoes with Balsamic Onions & Goat Cheese?

209 mg per serving.

How much sugar is in Twice Baked Sweet Potatoes with Balsamic Onions & Goat Cheese?

6.5 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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