1 serving (200 grams) contains 250 calories, 4.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 11.8 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 470.6 mg | 10% | |
* 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 salad
Sweet potato salad is a vibrant and nutritious dish that blends the natural sweetness of sweet potatoes with various herbs, spices, and complementary ingredients like greens, nuts, or seeds. Believed to have origins in African and South American cuisine, sweet potatoes have been cultivated for thousands of years. They are highly versatile, used in both savory and sweet dishes. Nutritionally, sweet potatoes are an excellent source of complex carbohydrates, dietary fiber, vitamins A and C, potassium, and antioxidants like beta-carotene, making this salad a nutrient-dense meal or side dish.
Health Benefits
- Supports eye health due to vitamin A, with one medium sweet potato providing over 100% of the daily recommended intake.
- Boosts immune function as it contains about 20-30% of the daily requirement of vitamin C per serving.
- Supports heart health through potassium, which helps regulate blood pressure and counteracts sodium's effects.
- Aids digestion thanks to its high fiber content, promoting gut health and regular bowel movements.
- Provides antioxidants like beta-carotene, which reduce oxidative stress and may lower the risk of chronic diseases.
Dietary Considerations
Selection and Storage
Store cooked sweet potato salad in an airtight container in the refrigerator for up to 3-4 days. Keep raw sweet potatoes in a cool, dry place away from direct sunlight.
Common Questions About Sweet potato salad Nutrition
Is sweet potato salad high in protein?
Sweet potato salad is not typically high in protein. A serving of sweet potato salad (about 1 cup) contains approximately 2-3 grams of protein, depending on the added ingredients like nuts or legumes. To increase the protein content, you could add chickpeas, quinoa, or a protein-rich dressing.
Can I eat sweet potato salad on a keto diet?
Sweet potato salad is not ideal for a keto diet because sweet potatoes are high in carbohydrates. A 1-cup serving of sweet potato salad contains approximately 25-30 grams of carbs, which may exceed the daily carb allowance for ketosis. Consider using a lower-carb vegetable substitute, like cauliflower, if following a strict keto plan.
What are the health benefits of sweet potato salad?
Sweet potato salad is rich in vitamins A and C, potassium, and dietary fiber, making it beneficial for immune function, digestion, and heart health. Its antioxidant content also helps fight inflammation. However, if the salad includes heavy dressings or added sugars, the calorie and fat content may increase significantly.
How much sweet potato salad should I serve per person?
A recommended portion size for sweet potato salad is about 1 cup (roughly 150-200 grams) per person as a side dish. If served as a main dish, you may want to increase the portion to 1.5-2 cups, depending on dietary needs and appetite.
How does sweet potato salad compare to regular potato salad?
Sweet potato salad is generally more nutrient-dense than regular potato salad due to its higher content of vitamins A and C and its lower glycemic index, which can provide steadier blood sugar levels. However, sweet potatoes have slightly more natural sugars and a similar calorie content to white potatoes. The nutritional profile also depends on the dressing and added ingredients for both types of salad.
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.
