Baked Sweet Potato with Feta has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin C, Riboflavin and Pantothenic Acid.
The food contains 27.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 9.7 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Based on the composite nutritive standing Baked Sweet Potato with Feta has been given a composite ranking of 71, and in moderation.
Calories from Protein | 13% | |
Calories from Fat | 52% | |
Calories from Carbs | 35% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 7355 IU | 147.1% | ||
Vitamin C | 23 mg | 38.3% | ||
Vitamin D | 0 IU | |||
Vitamin E | 2 mg | 6.7% | ||
Thiamin | 0.25 mg | 16.8% | ||
Riboflavin | 0.6 mg | 35.5% | ||
Niacin | 2.9 mg | 14.4% | ||
Vitamin B6 | 0.66 mg | 33.1% | ||
Folate | 28.4 mcg | 7.1% | ||
Vitamin B12 | 0.85 mcg | 14.1% | ||
Pantothenic Acid | 2.5 mg | 25.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 296 mg | 29.6% | ||
Iron | 2.4 mg | 13.5% | ||
Magnesium | 30.8 mg | 7.7% | ||
Phosphorus | 275 mg | 27.5% | ||
Potassium | 622.1 mg | 17.8% | ||
Sodium | 602 mg | 25.1% | ||
Zinc | 2.1 mg | 14% | ||
Copper | 0.44 mg | 22% | ||
Manganese | 0.64 mg | 32% | ||
Selenium | 8.7 mcg | 12.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 27.2 g | 9.1% | ||
Dietary Fiber | 4 g | 16% | ||
Sugars | 9.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.7 g | 19.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 17.9 g | 27.5% | ||
Saturated Fat | 8.5 g | 42.5% | ||
Monounsaturated Fat | 7.5 g | |||
Polyunsaturated Fat | 1 g |
Serving size
Amount Per Serving
Calories 303 Calories from Fat 0
% Daily Value *
Total Fat 17.9 g 27.5%
Saturated Fat 8.5 g 42.5%
Trans Fat
Cholesterol 44.5 mg 14.8%
Sodium 602 mg 25.1%
Total Carbohydrates 27.2 g 9.1%
Dietary Fiber 4 g16%
Sugars 9.7 g
Protein 9.7 g 19.4%
Vitamin A 147.1% Vitamin C 38.3%
Calcium 29.6% Iron 13.5%
*Based on a 2000 Calorie diet
Per Serving | Calories 183
Protein 2.5 g | Carbs 28.8 g | Fat 6.8 g
Per Serving | Calories 232
Protein 7.2 g | Carbs 43.2 g | Fat 2.7 g
Per Serving | Calories 242
Protein 3 g | Carbs 35.8 g | Fat 11.6 g
Per Serving | Calories 103
Protein 2.3 g | Carbs 23.6 g | Fat 0.2 g
Per Serving | Calories 127
Protein 9 g | Carbs 19.8 g | Fat 2.8 g
Per Serving | Calories 371
Protein 26.2 g | Carbs 62.2 g | Fat 3.9 g
Per Serving | Calories 192
Protein 2.8 g | Carbs 21 g | Fat 11.8 g
Per Serving | Calories 797
Protein 12.1 g | Carbs 162.6 g | Fat 14.3 g