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Sweet Potatoes, Frozen

Sweet Potatoes, Frozen

EverydayFrozen

Frozen sweet potatoes are par-cooked root vegetables preserved at peak freshness to maintain their natural sweetness and nutrient density. The blanching and flash-freezing process locks in beta-carotene (converted to vitamin A), fiber, and vitamin C while enabling convenient preparation methods like steaming or roasting directly from frozen. Available as whole, cubed, or spiralized cuts, they provide a gluten-free, vegan-friendly staple that retains the signature moist texture and caramelized edges when cooked.

Macro Impact

A 1 cup serving contains 144 calories, 3g protein, 33g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 144 calories?
Walking3.5 mph, moderate pace
33 min
YogaModerate effort, gentle pace
24 min
SwimmingModerate effort, freestyle
18 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories144
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium9mg
0%
Total Carbohydrate33g
12%
Dietary Fiber3g
9%
Total Sugars8g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium56mg
4%
Iron0.8mg
4%
Potassium548mg
12%

* 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
33 / 275 g
12%
Fiber
3 / 28 g
9%
Sugars
8 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
8%
Leucine
0 / 3 g
6%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
11%
Tryptophan
0 / 0 g
10%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
2 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
32 / 400 mcg
8%
Vitamin A
777 / 800 mcg
97%
Vitamin C
20 / 83 mg
24%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
12%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
56 / 1k mg
6%
Copper
0 / 1 mg
29%
Iron
1 / 13 mg
6%
Magnesium
33 / 370 mg
9%
Manganese
1 / 2 mg
49%
Phosphorous
68 / 700 mg
10%
Potassium
548 / 3k mg
18%
Selenium
1 / 55 mcg
2%
Sodium
9 / 2.3k mg
0%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
112 g
Caffeine
0 mg
Choline
18 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 169306.
  2. 2.Sweet potato, frozen, unprepared. Canadian Nutrient File. Food ID 2245.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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