1 serving (250 grams) contains 200 calories, 4.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
188.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| 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 | 5.7 g | 20% | |
| Sugars | 7.5 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.4 mg | 7% | |
| 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 stew
Sweet potato stew is a comforting and nutrient-dense dish enjoyed in various cuisines around the world, including African, Latin American, and Southern U.S. traditions. It typically combines sweet potatoes with vegetables, legumes, and spices, resulting in a hearty and flavorful meal. Sweet potatoes are rich in complex carbohydrates, fiber, and essential nutrients like vitamin A, vitamin C, potassium, and manganese. A single medium sweet potato provides over 400% of the daily recommended value of vitamin A, which supports eye health and immune function. The addition of vegetables and legumes to the stew enhances its protein, fiber, and phytochemical content, making it an excellent balanced dish for various dietary preferences. Sweet potato stew is versatile, with vegan, vegetarian, or meat-inclusive variations, catering to a range of tastes and nutritional needs.
Health Benefits
- Supports eye health due to high levels of beta-carotene (converted to vitamin A in the body).
- Promotes gut health with its dietary fiber, which aids digestion and supports microbiome diversity.
- Boosts immune function with antioxidant vitamin C and vitamin A.
- Helps regulate blood pressure and fluid balance due to its potassium content.
- Provides a steady energy source from complex carbohydrates and low glycemic index.
Dietary Considerations
Selection and Storage
Store fresh sweet potatoes in a cool, dark place to prevent sprouting or rotting. Refrigerate leftovers in an airtight container for up to 3-4 days.
Common Questions About Sweet potato stew Nutrition
Is sweet potato stew high in protein?
Sweet potato stew is not particularly high in protein as the main ingredient, sweet potato, contains only about 2 grams of protein per 100 grams. However, this can vary depending on added ingredients like beans, lentils, or meat, which can significantly boost the protein content.
Can I eat sweet potato stew on a keto diet?
Sweet potato stew is not suitable for a keto diet as sweet potatoes are high in carbohydrates, providing about 20 grams of net carbs per 100 grams. This exceeds the daily carb limits for most keto dieters, but lower-carb substitutions like cauliflower or turnips can make it keto-friendly.
What are the health benefits of sweet potato stew?
Sweet potato stew is rich in vitamins A and C, fiber, and antioxidants, which support immune health, digestion, and skin health. Including nutrient-dense ingredients like leafy greens, garlic, and beans enhances its health benefits, but mindful preparation is essential to avoid excessive added fats or sodium.
What is a recommended serving size for sweet potato stew?
A typical serving size for sweet potato stew is about 1 to 1.5 cups, which ranges from 200 to 300 calories depending on the recipe. Pairing it with a lean protein or a light salad can make for a balanced meal.
How does sweet potato stew compare to regular potato stew?
Sweet potato stew is generally higher in vitamin A and fiber compared to regular potato stew, but it also has more natural sugars. Regular potatoes are slightly lower in calories and carbs, making them a better option for some low-carb diets, while sweet potatoes are celebrated for their nutrient density.
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.
