Sweet potato porridge

Breakfast

Item Rating: 74/100

1 serving (250 grams) contains 200 calories, 3.0 grams of protein, 2.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		1.9 g	2%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		141.5 mg	6%
Total Carbohydrates		42.5 g	15%
	Dietary Fiber	3.8 g	13%
	Sugars	9.4 g
protein		2.8 g	5%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.1 mg	6%
Potassium		377.4 mg	8%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 17 cal (8.6%)

Protein: 11 cal (5.6%)

Carbs: 170 cal (85.7%)

About Sweet potato porridge

Sweet potato porridge is a hearty dish often associated with cuisines in Africa, Asia, and the Caribbean, where sweet potatoes are a staple ingredient. Made by simmering sweet potatoes with water, milk, or coconut milk until smooth and creamy, this dish is both nourishing and versatile. Sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A. They also provide dietary fiber, vitamin C, manganese, and complex carbohydrates that promote sustained energy levels. Low in fat and with a naturally sweet flavor, sweet potato porridge is a comforting and nutritious choice for breakfast or as a side dish.

Health Benefits

• Rich in beta-carotene, which supports healthy vision and immune function.
• High in dietary fiber, promoting digestive health and aiding in blood sugar regulation.
• Contains vitamin C, which boosts immunity and supports collagen production for healthy skin.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free (if made with water or plant-based milk)

Not suitable for: Low-carb, ketogenic (due to high carbohydrate content)

Selection and Storage

Store cooked sweet potato porridge in an airtight container in the refrigerator and consume within 3-4 days. Reheat gently and add liquid to achieve desired consistency if it thickens upon cooling.

Common Questions About Sweet potato porridge Nutrition

Is sweet potato porridge high in protein?

Sweet potato porridge is not high in protein, as sweet potatoes contain only about 1.6 grams of protein per 100 grams. If you're looking to increase protein, consider adding ingredients like chia seeds, nut butter, or a plant-based protein powder.

Can I eat sweet potato porridge on a keto diet?

Sweet potato porridge is not suitable for a keto diet because sweet potatoes are naturally high in carbohydrates, with around 20 grams of carbs per 100 grams. If you're on keto, you may want to opt for lower-carb alternatives like cauliflower or zucchini-based porridges.

What are the health benefits of sweet potato porridge?

Sweet potato porridge is rich in essential nutrients like vitamin A (provides over 100% of your daily needs per serving), vitamin C, and dietary fiber. It promotes gut health, skin health, and supports a strong immune system, but individuals with blood sugar concerns should monitor their intake due to its high glycemic index.

What is the recommended portion size for sweet potato porridge?

A recommended serving size for sweet potato porridge is about 1 cup (around 200 grams), which contains approximately 180 calories, making it a balanced portion for most diets. Adjust serving size based on your caloric needs and activity level.

How does sweet potato porridge compare to oatmeal?

Sweet potato porridge is higher in vitamin A and offers a natural sweetness without added sugar, while oatmeal is richer in protein and iron. Both are healthy options, but sweet potato porridge is better for boosting antioxidants and dietary fiber, whereas oatmeal is preferred for muscle repair and sustained energy.

Data Sources & Scientific References