Vegetable
raw sweet potato leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
42
PROTEIN
2.5g
CARBS
6.4g
FAT
0.51g
FIBER
5.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories42kcal—
Protein2.5g5%
Carbohydrates6.4g2%
Fiber5.3g19%
Sugar0.50g1%
Total fat0.51g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water88.1g—
MINERALS
Sodium6.0mg0%
Potassium518mg11%
Calcium37mg3%
Iron1.0mg6%
Magnesium31mg7%
Phosphorus47mg4%
Zinc0.30mg3%
Copper0.15mg17%
Manganese0.40mg17%
Selenium0.90µg2%
VITAMINS
Vitamin A189µg21%
Vitamin C11mg12%
Vitamin D0µg0%
Vitamin E2.1mg14%
Vitamin K302µg252%
Thiamin (B1)0.16mg13%
Riboflavin (B2)0.35mg27%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.20mg12%
Folate (B9)49µg12%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup70g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin A (from beta-carotene), which is essential for vision, immune function, and skin health.
- ✓Excellent source of Vitamin K, crucial for proper blood clotting and building strong bones.
- ✓Contains a high concentration of antioxidants, including lutein and polyphenols, which help protect the body against oxidative stress.
- ✓Good source of dietary fiber, which aids in digestion and helps maintain stable blood sugar levels.
COOKING TIPS
In the kitchen.
- 1To reduce a slightly bitter taste, you can blanch the leaves in boiling water for 1-2 minutes before using them in your main recipe.
- 2Sauté with garlic, ginger, and a splash of soy sauce or coconut milk for a simple and nutritious side dish.
- 3Add them to soups, stews, and curries during the last 5-10 minutes of cooking, treating them similarly to spinach or kale.
- 4The tender stems are also edible; chop them finely and cook them for a few minutes before adding the leaves to ensure they are tender.
STORAGE
Keep it fresh.
- Store unwashed leaves wrapped in a damp paper towel inside a plastic bag in the refrigerator's crisper drawer for up to 5 days.
- For longer storage, blanch the leaves for 2 minutes, plunge into an ice bath, drain thoroughly, and freeze in an airtight container for several months.
FAQ
Frequently asked questions.
Are sweet potato leaves healthy?
Yes, sweet potato leaves are highly nutritious. They are rich in Vitamin A for vision and immune health, Vitamin K for bone strength, and antioxidants like lutein that protect the body against oxidative stress.
What is the nutritional profile of sweet potato leaves?
Per 100g, sweet potato leaves contain approximately 42 calories, 2.49g of protein, 6.41g of carbohydrates, and only 0.51g of fat. They are also an excellent source of dietary fiber and essential micronutrients.
Are sweet potato leaves good for weight loss?
Yes, they are an excellent weight-loss food because they are low in calories and fat while being high in fiber. The fiber content helps promote satiety, keeping you feeling full for longer periods.
Are sweet potato leaves keto-friendly?
Yes, with only about 6.4g of total carbohydrates per 100g, sweet potato leaves can easily fit into a ketogenic or low-carb diet. They provide essential vitamins without significantly impacting daily carb limits.
Can you eat sweet potato leaves raw?
While they can be eaten raw in salads or smoothies, they are more commonly consumed cooked. Cooking helps soften the slightly tough texture and can improve the bioavailability of certain nutrients.
How do you cook sweet potato leaves?
They are most commonly sautéed with garlic, steamed, or added to soups and stews. They wilt quickly like spinach, so they only require a few minutes of cooking time to become tender.
What do sweet potato leaves taste like?
They have a mild, slightly sweet, and earthy flavor. The texture is similar to spinach or water spinach when cooked, though the stems provide a pleasant slight crunch if included.
How should I store fresh sweet potato leaves?
Store them in a breathable bag in the refrigerator's crisper drawer. They are delicate and should be used within 2 to 3 days, as they tend to wilt and lose their nutritional value quickly.
Are sweet potato leaves the same as regular potato leaves?
No, they are not the same. While sweet potato leaves are edible and healthy, leaves from regular white or red potatoes are part of the nightshade family and are toxic to humans.
Are sweet potato leaves vegan and gluten-free?
Yes, sweet potato leaves are a natural plant-based vegetable. They are 100% vegan and naturally gluten-free, making them suitable for almost all dietary restrictions.
