Sweet Potato Leaves (Steamed, No Salt)
Sweet potato leaves are a nutritious and versatile leafy green often used in various global cuisines. When steamed without added salt, they maintain a delicate flavor while providing a rich source of vitamins, minerals, and fiber, making them an excellent addition to a healthy diet.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 41.0 kcal |
| Protein | 2.18 g |
| Total Fat | 0.34 g |
| Saturated Fat | 0.065 g |
| Carbohydrates | 7.38 g |
| Fiber | 1.9 g |
| Sugar | 5.48 g |
| Calcium | 33.0 mg |
| Iron | 0.63 mg |
| Magnesium | 48.0 mg |
| Phosphorus | 40.0 mg |
| Potassium | 312.0 mg |
| Sodium | 7.0 mg |
| Zinc | 0.26 mg |
| Copper | 0.033 mg |
| Manganese | 0.229 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 1.5 mg |
| Thiamin (Vitamin B1) | 0.112 mg |
| Riboflavin (Vitamin B2) | 0.267 mg |
| Niacin (Vitamin B3) | 1.003 mg |
| Vitamin B6 | 0.16 mg |
| Folate | 49.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 147.0 mcg |
| Vitamin E | 0.96 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sweet potato leaves are naturally allergen-free, making them suitable for most individuals with common food allergies. However, individuals with specific sensitivities to nightshades (Solanaceae family) or other plant-related allergies should consult with a healthcare provider before adding this vegetable to their diet.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Suitable for low-carb diets
- Low-Fat: Low in fat, making it ideal for those looking to manage their fat intake
- High in Fiber: Excellent for digestive health
Cooking Tips & Advice
Steamed sweet potato leaves are incredibly easy to prepare and pair well with a variety of dishes. They can be added to stir-fries, soups, or served as a side dish to complement meats or grains. If you prefer a more intense flavor, consider adding a light drizzle of olive oil or a sprinkle of lemon juice after steaming.
When cooking sweet potato leaves, be sure not to overcook them, as they can lose their vibrant green color and some of their valuable nutrients. Steaming for about 3-5 minutes is often sufficient to maintain both texture and nutritional value.
Conclusion
Sweet potato leaves are a nutrient-dense vegetable, providing essential vitamins and minerals with minimal calories. Their subtle, slightly sweet flavor makes them a wonderful addition to a balanced diet. Whether you’re looking to increase your intake of fiber, boost your potassium levels, or simply enjoy a wholesome and delicious green, steamed sweet potato leaves are an excellent choice.
