Vegetable
frozen sweet potato.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
86
PROTEIN
1.6g
CARBS
20.1g
FAT
0.10g
FIBER
3.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories86kcal—
Protein1.6g3%
Carbohydrates20.1g7%
Fiber3.0g11%
Sugar4.2g8%
Total fat0.10g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water77.3g—
MINERALS
Sodium55mg2%
Potassium337mg7%
Calcium30mg2%
Iron0.60mg3%
Magnesium25mg6%
Phosphorus47mg4%
Zinc0.30mg3%
Copper0.15mg17%
Manganese0.26mg11%
Selenium0.60µg1%
VITAMINS
Vitamin A709µg79%
Vitamin C2.4mg3%
Vitamin D0µg0%
Vitamin E0.26mg2%
Vitamin K1.8µg2%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.60mg4%
Pantothenic acid (B5)0.80mg16%
Vitamin B60.20mg12%
Folate (B9)11µg3%
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 cup176g
1 tablespoon11g
1 teaspoon3.7g
1 ml0.7g
1 liter733.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of beta-carotene, which the body converts to Vitamin A, supporting vision and immune health.
- ✓Rich in dietary fiber, which aids in digestion, promotes gut health, and helps regulate blood sugar levels.
- ✓Provides a good source of Vitamin C and manganese, antioxidants that protect against cellular damage and support bone health.
- ✓Contains potassium, an essential mineral for maintaining healthy blood pressure and fluid balance.
COOKING TIPS
In the kitchen.
- 1For best results when roasting, do not thaw. Toss frozen sweet potato pieces directly with oil and seasonings and roast at a high temperature (400-425°F or 200-220°C) until tender and caramelized.
- 2Easily add to soups, stews, or curries by putting them in frozen during the last 15-20 minutes of cooking.
- 3Steam or boil from frozen until tender for a quick mash. They can also be blended into smoothies for added creaminess and nutrients.
- 4For even cooking, spread the frozen pieces in a single layer on the baking sheet, ensuring they are not overcrowded.
STORAGE
Keep it fresh.
- Store in the freezer at or below 0°F (-18°C) in its original packaging or an airtight, freezer-safe container.
- To prevent freezer burn and maintain quality, remove as much air as possible from the bag before resealing. Use within 6-8 months.
FAQ
Frequently asked questions.
Is frozen sweet potato healthy?
Yes, frozen sweet potatoes are very healthy. They are an excellent source of beta-carotene, which converts to Vitamin A for vision and immune health. They also provide dietary fiber for digestion, Vitamin C and manganese for antioxidant support, and potassium for blood pressure regulation.
How many calories, carbs, and protein are in frozen sweet potato?
Per 100g, frozen sweet potato contains approximately 86 calories, 20.1g of carbohydrates, 1.6g of protein, and only 0.1g of fat. This makes them a nutrient-dense food with a good balance of energy and essential nutrients.
Is frozen sweet potato good for weight loss?
Frozen sweet potatoes can be beneficial for weight loss due to their high fiber content, which promotes satiety and helps you feel full longer. They are also relatively low in calories and fat, making them a nutritious and satisfying addition to a balanced diet.
Is frozen sweet potato gluten-free and vegan?
Yes, frozen sweet potato is naturally gluten-free and vegan. It is a whole vegetable product, free from animal ingredients and common allergens like gluten, dairy, and nuts.
Can diabetics eat frozen sweet potato?
Diabetics can eat frozen sweet potatoes in moderation. While they contain natural sugars and carbohydrates, their fiber content helps to slow down sugar absorption. It's best to monitor portion sizes and pair them with protein and healthy fats to manage blood sugar response.
Is frozen sweet potato keto-friendly?
No, frozen sweet potato is not considered keto-friendly. With approximately 20.1g of carbohydrates per 100g, it is too high in carbs to fit within the strict carbohydrate limits of a ketogenic diet.
How do you cook frozen sweet potato?
Frozen sweet potatoes are versatile and can be cooked directly from frozen. You can roast them in the oven, steam them, boil them for mashing, or add them to stews and curries. Roasting at 400°F (200°C) for 20-30 minutes often yields a delicious, slightly caramelized result.
Do frozen sweet potatoes need to be thawed before cooking?
Generally, no, frozen sweet potatoes do not need to be thawed before cooking. They can be cooked directly from their frozen state, which is convenient for quick meal preparation. Thawing might be preferred for certain recipes like purees or specific baking applications.
Are frozen sweet potatoes as nutritious as fresh ones?
Yes, frozen sweet potatoes are often just as nutritious, if not more so, than fresh ones. They are typically flash-frozen at their peak ripeness, which locks in nutrients and prevents degradation that can occur during transport and storage of fresh produce.
How long can frozen sweet potatoes be stored?
When stored properly in a freezer at 0°F (-18°C) or below, frozen sweet potatoes can maintain their quality for 8-12 months. While they remain safe to eat beyond this period, their texture and flavor might gradually diminish.
