Boiled Sweet Potato with Black Sesame Salt
Boiled Sweet Potato with Black Sesame Salt, known as 'Satsumaimo no Goma-shio' in Japanese, is a simple yet flavorful side dish or snack. It features tender, boiled sweet potato chunks tossed with a savory-salty mixture of ground black sesame seeds and salt, often with a hint of sugar. This dish is a staple in Japanese home cooking and bento boxes, highlighting the natural sweetness of the potato.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber from the sweet potato, providing sustained energy. A typical serving (about 150g) contains roughly 150-180 calories, with minimal fat and protein, but offers notable amounts of potassium, vitamin A (from beta-carotene), and manganese from the sesame seeds.
Nutrition breakdown
| Calories | 135 kcal |
| Protein | 2.5 g |
| Carbs | 31 g |
| Fat | 0.5 g |
| Fiber | 4.5 g |
| Sugar | 6.5 g |
| Sodium | 210 mg |
| Potassium | 450 mg |
| Vitamin A | 18000 IU |
| Vitamin C | 20 mg |
| Manganese | 0.7 mg |
| Vitamin B6 | 0.3 mg |
| Iron | 1.2 mg |
| Calcium | 45 mg |
| Magnesium | 30 mg |
Per 1 medium sweet potato (150 g) with 1 tsp black sesame salt (5 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it embodies the Japanese principle of 'shun' (eating seasonally) and the appreciation for simple, ingredient-driven flavors. Nutritionally, the pairing is clever: the sesame seeds add a boost of healthy fats, calcium, and antioxidants that complement the sweet potato's nutrients, while the salt enhances the vegetable's natural sweetness through contrast.
