1 serving (250 grams) contains 180 calories, 4.0 grams of protein, 3.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
169.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 377.4 mg | 16% | |
| Total Carbohydrates | 33.0 g | 12% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 7.5 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 424.5 mg | 9% | |
* 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 pottage
Sweet potato pottage is a traditional dish with origins in West African cuisine, particularly popular in Nigeria and Ghana. This hearty meal is typically prepared with sweet potatoes, vegetables, spices, and sometimes enriched with protein sources like fish or legumes. Sweet potatoes are nutrient-dense tubers rich in carbohydrates, dietary fiber, and various vitamins and minerals. They are especially high in beta-carotene, which converts to vitamin A in the body, supporting immune function and vision health. The dish’s nutritional profile varies based on the ingredients used, but it is generally a wholesome, plant-forward option with a balance of macronutrients and micronutrients.
Health Benefits
- Promotes eye health due to high beta-carotene content, which converts to vitamin A (one medium sweet potato provides over 100% of the daily recommended intake of vitamin A).
- Supports digestive health with its high dietary fiber content (up to 4 grams per medium sweet potato).
- Boosts immunity and overall antioxidant defense thanks to the presence of vitamin C and manganese.
- Helps regulate blood sugar levels due to the complex carbohydrates and low glycemic index of sweet potatoes.
- Provides sustained energy with a nutrient-dense carbohydrate profile, suitable for active individuals or post-exercise recovery.
Dietary Considerations
Selection and Storage
Store whole sweet potatoes in a cool, dark, and well-ventilated place. Leftover pottage should be refrigerated and consumed within 3–4 days, reheating thoroughly before serving.
Common Questions About Sweet potato pottage Nutrition
Is sweet potato pottage high in protein?
Sweet potato pottage is not particularly high in protein. On average, a one-cup serving contains about 2-3 grams of protein, which is relatively low compared to its carbohydrate content. If you're looking to boost its protein, consider adding ingredients like lentils or a dollop of Greek yogurt.
Can I eat sweet potato pottage on a keto diet?
Sweet potato pottage is not compatible with a keto diet due to its high carbohydrate content. A one-cup serving can contain around 30-35 grams of carbs, which exceeds the daily carb limit for most keto plans. It is better suited for diets that allow moderate to high carb intake, such as a balanced or plant-based diet.
What are the health benefits of sweet potato pottage?
Sweet potato pottage is rich in vitamins and minerals, especially vitamin A (from beta-carotene), vitamin C, and potassium. It supports immune health, skin health, and acts as an antioxidant. Additionally, the fiber content promotes gut health, although the high natural sugar content means it should be consumed in moderation by those managing blood sugar levels.
What is the recommended serving size for sweet potato pottage?
A typical serving size of sweet potato pottage is about one cup (approximately 200-250 grams), which provides around 180-200 calories. This portion is a reasonable side dish or light meal, but those with higher energy needs may adjust accordingly while factoring in other dietary components.
How does sweet potato pottage compare to butternut squash soup?
Sweet potato pottage is generally sweeter and higher in calories and carbohydrates compared to butternut squash soup. Sweet potato has about 86 calories per 100 grams, while butternut squash contains around 45 calories. Both are nutrient-rich, but sweet potato offers more vitamin A, while butternut squash is slightly lower in carbs and has a milder flavor.
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.
