Sweet Potato Leaves (Raw) – Nutritional Information & Benefits
Sweet potato leaves are an often-overlooked powerhouse of nutrients, offering a wide range of vitamins, minerals, and antioxidants. These tender, vibrant green leaves are packed with dietary fiber, vitamins, and minerals that are essential for maintaining optimal health. Although they are commonly used in various culinary traditions, especially in African, Asian, and Caribbean cuisines, sweet potato leaves can add not only a nutritional boost to your meals but also a unique flavor and texture.
Nutritional Overview of Sweet Potato Leaves (Raw):
| Nutrient | Amount per 100g |
|---|---|
| Energy | 42.0 kcal |
| Protein | 2.49 g |
| Total Fat | 0.51 g |
| Saturated Fat | 0.111 g |
| Carbohydrates | 8.82 g |
| Dietary Fiber | 5.3 g |
| Sugars | 0.0 g |
| Calcium | 78.0 mg |
| Iron | 0.97 mg |
| Magnesium | 70.0 mg |
| Phosphorus | 81.0 mg |
| Potassium | 508.0 mg |
| Sodium | 6.0 mg |
| Zinc | 0.0 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 11.0 mg |
| Thiamine (B1) | 0.156 mg |
| Riboflavin (B2) | 0.345 mg |
| Niacin (B3) | 1.13 mg |
| Vitamin B6 | 0.19 mg |
| Folate | 1.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 189.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
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Rich in Fiber: Sweet potato leaves are an excellent source of dietary fiber, with 5.3 grams per 100 grams. This high fiber content helps promote digestive health, support healthy cholesterol levels, and regulate blood sugar levels.
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High in Vitamins A and C: These leaves are a fantastic source of Vitamin A (189 mcg per 100g), which plays a crucial role in maintaining healthy vision, immune function, and skin health. The 11 mg of Vitamin C also boosts immunity and helps protect against oxidative stress.
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Mineral Powerhouse: Sweet potato leaves are rich in essential minerals like calcium (78 mg), magnesium (70 mg), and potassium (508 mg). These minerals are important for bone health, muscle function, and maintaining a healthy heart.
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Antioxidants: Sweet potato leaves are loaded with antioxidants, which help protect your body from harmful free radicals. This can support overall health and help reduce inflammation, promoting better skin and a lower risk of chronic disease.
Dietary Preferences & Allergen Information
- Gluten-Free: Sweet potato leaves are naturally gluten-free, making them an excellent choice for individuals with gluten sensitivity or celiac disease.
- Vegetarian and Vegan-Friendly: These leaves are plant-based and suitable for both vegetarian and vegan diets.
- Allergen-Free: Sweet potato leaves do not contain common allergens such as nuts, dairy, or soy, making them a safe choice for people with food allergies.
Cooking Tips & Usage
Sweet potato leaves can be used in a variety of ways in the kitchen. Their mild, slightly earthy flavor pairs well with a wide range of dishes. You can sauté them with garlic and olive oil, toss them into soups and stews, or even use them as a base for salads. In some cultures, sweet potato leaves are also steamed or boiled to soften their texture before being served.
For optimal flavor and nutrition, it’s best to consume sweet potato leaves fresh or lightly cooked. Overcooking can reduce some of their beneficial nutrients, especially Vitamin C. These leaves can also be incorporated into smoothies for a boost of nutrients without altering the taste significantly.
Conclusion
Sweet potato leaves are an often underappreciated green that offers a wealth of health benefits. Low in calories and high in fiber, they can enhance a variety of dishes, from soups and salads to stir-fries and sautés. Whether you are looking to increase your intake of vitamins, minerals, or antioxidants, sweet potato leaves are an excellent, nutrient-dense choice. Try incorporating them into your diet to enjoy their health benefits and vibrant flavor in your next culinary creation!
