1 serving (150 grams) contains 200 calories, 3.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
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.
