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Sweet Potato

1 medium sweet potato per serving.

2.3g
protein per serving
Calories
103
per serving
Protein density
2.2
g per 100 cal
Calorie cost
44.8
cal per 1g protein
To hit 30g protein
13 servings
1304g · 1343 cal

Macro breakdown

Protein2.3g(9%)
Carbs23.6g(90%)
Fat0.2g(2%)
Fiber3.8g

Tips to maximize nutrition

1.Store Sweet Potato properly to maximize freshness and nutrient retention
2.Steam or roast to preserve nutrients better than boiling
3.Pair with protein sources to create balanced meals
4.Prep ahead by washing and cutting for easy weekly use
5.Add to smoothies for extra nutrients without changing flavor much

Pairs well with

🍗
Chicken breast
26g
128 cal
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Salmon
18.8g
175 cal
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Tofu
21.8g
181 cal

Similar vegetable foods

🥦
Artichoke
1 cup
5.2g
🥦
Asparagus
1 cup cooked
4.3g
🥦
Broccoli
1 cup chopped
3.7g

Meals with Sweet Potato

See all meals →
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Tofu Lentil Sweet Potato Curry

30m

Warming curry with tofu, lentils, and sweet potato. Vegan comfort food with 56g protein and 27g fiber.

56gprotein
28gfiber
677cal
VeganDairy-Free
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Salmon Lentil Sweet Potato Plate

25m

Grilled salmon with lentils, sweet potato, and spinach. Omega-3 rich plate with 57g protein.

61gprotein
23gfiber
755cal
Dairy-Free
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Chicken Lentil Stuffed Sweet Potato

35m

Baked sweet potato stuffed with chicken and lentils. Comfort dinner with 86g protein and 23g fiber.

86gprotein
26gfiber
765cal
Dairy-Free
🍲

Tofu Chickpea Sweet Potato Curry

30m

Creamy curry with tofu, chickpeas, and sweet potato. Vegan comfort food with 52g protein.

53gprotein
24gfiber
716cal
VeganDairy-Free

Frequently Asked Questions

Sweet Potato contains 2.3g of protein per serving. This makes it a moderate protein source with a protein density score of 2.2 (grams of protein per 100 calories).

You need approximately 13.0 servings of Sweet Potato to reach 30g of protein, which would provide about 1343 calories. Consider combining with other protein sources for a more practical portion size.

Sweet Potato provides 2.3g of protein for 103 calories, giving it a calorie cost of 44.8 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Sweet Potato contains 3.8g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16