Loaded sweet potato

Lunch

Item Rating: 74/100

1 serving (300 grams) contains 250 calories, 5.0 grams of protein, 7.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		200.0
% Daily Value*
Total Fat		5.6 g	7%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		8.0 mg	2%
Sodium		320.0 mg	13%
Total Carbohydrates		36 g	13%
	Dietary Fiber	4.8 g	17%
	Sugars	9.6 g
protein		4.0 g	8%
Vitamin D		0 mcg	0%
Calcium		64.0 mg	4%
Iron		1.2 mg	6%
Potassium		560.0 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 50 cal (24.0%)

Protein: 16 cal (7.6%)

Carbs: 144 cal (68.4%)

About Loaded sweet potato

Loaded sweet potato is a flavorful dish that features baked or roasted sweet potatoes topped with various ingredients such as beans, vegetables, herbs, cheeses, or sauces. Sweet potatoes (Ipomoea batatas) are native to Central and South America and are widely used in diverse cuisines, from Latin American to Caribbean and Southern U.S. dishes. Nutritionally, sweet potatoes are rich in carbohydrates, fiber, beta-carotene (a precursor to vitamin A), manganese, and vitamin C, making them a nutrient-dense base for balanced meals. Incorporating healthy toppings, like black beans or avocado, further enhances the dish’s protein, healthy fat, and mineral content. It’s popular among health-conscious eaters for its versatility and ability to accommodate various dietary preferences.

Health Benefits

• Excellent source of vitamin A (in the form of beta-carotene), essential for vision, immune health, and skin.
• High in soluble and insoluble fiber, which aids digestion and supports gut health.
• Rich in vitamin C, which promotes a strong immune system and aids collagen production for skin and connective tissues.

Dietary Considerations

Allergens: Contains cheese (if using dairy toppings), nuts (if included), gluten (if using wheat-based toppings or sauces)

Suitable for: Vegetarian, vegan (if dairy-free toppings used), gluten-free (if no gluten-containing toppings added)

Not suitable for: Low-carb diets (due to the sweet potato's natural sugars), keto diets (high carbohydrate content)

Selection and Storage

Store whole sweet potatoes in a cool, dry place for up to 2 weeks. After baking, refrigerate leftovers within 2 hours and consume within 3-5 days. Reheat thoroughly before eating.

Common Questions About Loaded sweet potato Nutrition

What is the nutritional content of a loaded sweet potato?

A typical loaded sweet potato (with toppings like black beans, vegetables, and a small amount of cheese) contains approximately 300-400 calories, 8-10 grams of protein, and 6-8 grams of fiber. It is also rich in vitamins A and C, potassium, and antioxidants, making it a nutrient-dense meal option.

Can I eat a loaded sweet potato on a keto or low-carb diet?

A loaded sweet potato is not ideal for a strict keto or low-carb diet, as a medium sweet potato contains around 26 grams of carbs. However, low-carb dieters can adjust by reducing or substituting the potato with other lower-carb vegetables like cauliflower while keeping the toppings keto-friendly.

What are the health benefits of eating a loaded sweet potato?

Loaded sweet potatoes provide a healthy balance of complex carbohydrates, fiber, and antioxidants like beta-carotene, which supports eye health and immunity. The fiber content helps with digestion, and the combination of plant-based toppings can enhance nutrient density and provide sustained energy.

What is the recommended portion size for a loaded sweet potato?

A single serving of a loaded sweet potato typically includes one medium-sized potato (about 150 grams) topped with nutritious additions like black beans, salsa, and vegetables. For a balanced meal, aim to keep the toppings moderate and mix protein, healthy fats, and veggies in your portion.

How does a loaded sweet potato compare to a baked potato with similar toppings?

A sweet potato is typically more nutrient-dense than a white potato, offering higher levels of vitamins A and C and more fiber. However, white potatoes are slightly lower in calories and carbs. Sweet potatoes are often considered a healthier choice, especially when paired with wholesome, plant-based toppings.

Data Sources & Scientific References