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Sweet Potato Salad

Sweet Potato Salad

EverydayCooked

Sweet potato salad is a nutrient-dense dish featuring cooked sweet potatoes as the base, often roasted or boiled to enhance their natural sweetness and creamy texture. This vibrant alternative to traditional potato salad typically incorporates ingredients like crisp vegetables, fresh herbs, and tangy dressings—ranging from light citrus vinaigrettes to creamy avocado-based sauces. Rich in beta-carotene, fiber, and vitamin A, it offers a gluten-free foundation that can easily adapt to vegan diets by omitting dairy or egg additives.

Macro Impact

A 1 cup serving contains 450 calories, 8g protein, 42g carbs, and 29g fat.

Calorie Burn

How long would it take to burn off 450 calories?
Walking3.5 mph, moderate pace
1 hour 45 min
YogaModerate effort, gentle pace
1 hour 16 min
SwimmingModerate effort, freestyle
58 min
Biking12-14 mph, moderate effort
46 min
StairsStair climbing, moderate pace
52 min
Running5 mph (12 min/mile)
38 min

Nutrition Facts

Serving size1 cup (225 g)
Amount per serving
Calories450
% Daily Value*
Total Fat29g
37%
Saturated Fat7g
34%
Trans Fat0.9g
Polyunsaturated Fat8g
Monounsaturated Fat14g
Cholesterol0mg
0%
Sodium338mg
15%
Total Carbohydrate42g
15%
Dietary Fiber5g
18%
Total Sugars16g
Includes Added Sugars1g
2%
Protein8g
Vitamin D0mcg
0%
Calcium68mg
5%
Iron2mg
10%
Potassium675mg
14%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
42 / 275 g
15%
Fiber
5 / 28 g
18%
Sugars
16 g
Added Sugars
1 / 50 g
2%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
21 g
Fat
Total Fat
29 / 78 g
37%
Monounsaturated
14 / 31 g
43%
Polyunsaturated
8 / 23 g
34%
Saturated
7 / 23 g
29%
Trans
1 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
8 / 19 g
41%
Omega 9
14 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
21%
Leucine
1 / 3 g
19%
Lysine
1 / 2 g
22%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
28%
Tryptophan
0 / 0 g
28%
Valine
0 / 2 g
21%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
20%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
2 / 15 mg
11%
Pantothenic Acid, B5
1 / 5 mg
23%
Pyridoxine, B6
1 / 1 mg
52%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
34 / 400 mcg
8%
Vitamin A
1.1k / 800 mcg
137%
Vitamin C
11 / 83 mg
14%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
18%
Vitamin K
45 / 105 mcg
43%
Minerals
Calcium
68 / 1k mg
7%
Copper
1 / 1 mg
50%
Iron
2 / 13 mg
14%
Magnesium
45 / 370 mg
12%
Manganese
1 / 2 mg
33%
Phosphorous
90 / 700 mg
13%
Potassium
675 / 3k mg
23%
Selenium
2 / 55 mcg
4%
Sodium
338 / 2.3k mg
15%
Zinc
1 / 10 mg
12%
Chromium
2 / 30 mcg
8%
Molybdenum
2 / 45 mcg
5%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
169 g
Caffeine
0 mg
Choline
32 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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