Know what’s on your plate
Sweet potato leaves
Calories & nutrition facts
cooked, steamed, with salt
Nutrition facts
Per 100 g% DV- Calories 35 kcal —
- Protein 2.2 g 4%
- Carbohydrate 5.5 g 2%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.9 g 7%
- Sugars 5.5 g —
- Sodium 249 mg 11%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 147 µg 16%
- Vitamin C 1.5 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.96 mg 6%
- Vitamin K 109 µg 90%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.27 mg 21%
- Niacin (B3) 1 mg 6%
- Pantothenic acid (B5) 0.2 mg 4%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 49 µg 12%
- Vitamin B12 0 µg 0%
- Choline 21 mg 4%
Minerals
- Calcium 33 mg 3%
- Iron 0.63 mg 4%
- Magnesium 48 mg 11%
- Phosphorus 40 mg 3%
- Potassium 312 mg 7%
- Zinc 0.26 mg 2%
- Copper 0.03 mg 4%
- Manganese 0.23 mg 10%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 35 | 2.2 g | 5.5 g | 0.3 g |
| 1 × cup | 64 g | 22 | 1.4 g | 3.5 g | 0.2 g |
| 2 × cup | 128 g | 45 | 2.8 g | 7 g | 0.4 g |
| ½ × cup | 32 g | 11 | 0.7 g | 1.8 g | 0.1 g |
| 3 × cup | 192 g | 67 | 4.2 g | 11 g | 0.7 g |
| 4 × cup | 256 g | 90 | 5.6 g | 14 g | 0.9 g |
Similar foods
- Boiled sweet potatocooked, boiled, without skin76 kcal / 100 g
- Sweet potatoraw86 kcal / 100 g
- Taro leavescooked, steamed, without salt24 kcal / 100 g
- Pumpkin leavescooked, boiled, drained, with salt21 kcal / 100 g
- Baked sweet potatocooked, baked in skin, flesh, with salt90 kcal / 100 g
- Beet greenscooked, boiled, drained, with salt27 kcal / 100 g
- Turnip greenscooked, boiled, drained, with salt20 kcal / 100 g
- Amaranth leavescooked, boiled, drained, with salt21 kcal / 100 g
- Spinach leafdrained, without oil, with salt, cooked20 kcal / 100 g
- Leafy vegetablesaverage excluding salads, steamed (without addition of salt)23 kcal / 100 g
Questions about Sweet potato leaves
How do you cook sweet potato leaves?
Strip off any tough stems, wash the leaves well and stir-fry them with garlic and a little oil for 3–5 minutes, until wilted. You can also simmer them in soup for about 10 minutes.
Can you eat sweet potato leaves raw?
They are edible raw, but the leaves can taste slightly bitter and feel tough. For a softer texture and milder flavour, blanch them for 1–2 minutes or cook them in a stir-fry.
What do sweet potato leaves taste like?
They have a mild, earthy flavour, somewhat like spinach, with a firmer texture and sometimes a faint bitterness. Garlic, chilli, ginger and a squeeze of lemon or lime work well with them.
What dishes can you make with sweet potato leaves?
Add them to a coconut-milk curry, noodle soup or bean stew, or stir-fry them with garlic and chilli as a side dish. Add the leaves near the end so they wilt without turning mushy.
How do you store sweet potato leaves?
Keep unwashed leaves loosely wrapped in a slightly damp cloth or paper towel in the fridge and use them within a few days. Wash them just before cooking, as damp leaves spoil more quickly in storage.
Can you use spinach instead of sweet potato leaves?
Yes. Spinach is a practical substitute in soups, curries and stir-fries; it is more tender, so add it later and cook it for less time. Sweet potato leaves are firmer and have a more earthy flavour.
Are sweet potato leaves as nutritious as sweet potatoes?
They are quite different: sweet potato leaves contain 109 µg of vitamin K per 100 g, while a baked sweet potato has 90 kcal and 3.3 g of fibre per 100 g. The leaves are leafy greens; the root is a starchy vegetable.
Are sweet potato leaves a source of vitamin A?
Yes. Sweet potato leaves are a source of vitamin A, providing 147 µg per 100 g.
Source: USDA FoodData Central 170133 · per 100 g · carbohydrate per EU label, fibre excluded
