1 serving (150 grams) contains 200 calories, 3.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 55.6 g | 20% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 11.1 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 714.3 mg | 15% | |
* 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
Source of Calories
About Sweet potato hash
Sweet potato hash is a dish made primarily of diced sweet potatoes, often cooked with complementary ingredients like onions, peppers, and eggs. Originating from traditional American breakfast cuisine, it is a versatile meal that can be made savory or mildly sweet. Sweet potatoes belong to the morning glory family and are nutrient-dense, rich in complex carbohydrates, dietary fiber, and a wide array of vitamins and minerals. A single serving (1 cup, 200 grams) provides approximately 180 calories, significant amounts of vitamin A (769% DV), vitamin C (65% DV), manganese, and potassium, while also being naturally low in fat and cholesterol-free, making it highly nutritious for a balanced diet.
Health Benefits
- Improves vision health due to high levels of vitamin A (beta-carotene)
- Supports immune function and skin health via vitamin C
- Regulates blood pressure and reduces heart disease risk through potassium content
- Promotes gut health with dietary fiber aiding digestion
- Provides sustained energy from complex carbohydrates
Dietary Considerations
Selection and Storage
Store uncooked sweet potatoes in a cool, dry place for up to a month. For cooked hash, refrigerate in an airtight container and consume within 3 to 5 days.
Common Questions About Sweet potato hash Nutrition
What is the nutritional content of sweet potato hash?
Sweet potato hash is nutrient-dense, with about 180 calories, 4 grams of protein, 0.2 grams of fat, and 40 grams of carbohydrates per 1-cup serving (approximately 150g). It’s packed with vitamins like vitamin A (in the form of beta-carotene), vitamin C, and potassium, making it a wholesome option.
Can I eat sweet potato hash on a keto or low-carb diet?
Sweet potato hash is not ideal for a keto or very low-carb diet because 1 cup contains about 40 grams of carbohydrates, which is relatively high. However, it can fit into a moderate-carb diet if portion sizes are controlled and paired with protein or fat-rich foods.
What are the health benefits of sweet potato hash?
Sweet potato hash provides significant health benefits due to its high content of fiber, vitamins, and minerals. Vitamin A in sweet potatoes supports eye health, while potassium helps maintain healthy blood pressure. The fiber promotes digestion, and its natural sugars can provide a steady energy source without spikes in blood sugar levels.
What is the recommended serving size for sweet potato hash?
A typical serving size of sweet potato hash is around 1 cup (150g). This portion offers a balance between taste satisfaction and calorie control, providing about 180 calories. Pair it with a source of protein to make it a balanced meal.
How does sweet potato hash compare to white potato hash?
Sweet potato hash is generally more nutrient-dense than white potato hash, providing higher amounts of vitamin A, fiber, and antioxidants. However, it also has slightly more natural sugar and carbohydrates. For a lower-carb option, white potatoes might be preferable, but for overall nutritional benefits, sweet potatoes are often the better choice.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
