Sweet Potato Pone
Sweet Potato Pone is a dense, moist Caribbean pudding, particularly popular in Jamaica, Trinidad, and other islands, made from grated sweet potatoes, coconut milk, spices, and often raisins or currants. It's traditionally baked until set with a slightly caramelized crust and can be served as a dessert or a sweet side dish.
🍽️ Nutrition at a glance
This dish is high in carbohydrates from the sweet potatoes and any added sugar, with a moderate amount of fat from the coconut milk. It provides a good source of fiber, vitamin A (from the sweet potatoes), and some minerals, with a rough calorie range of 250-350 per standard slice, depending on the recipe.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 3 g |
| Carbs | 65 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 35 g |
| Sodium | 150 mg |
| Vitamin A | 450 µg |
| Potassium | 400 mg |
| Manganese | 0.8 mg |
| Vitamin C | 15 mg |
| Iron | 1.5 mg |
| Calcium | 60 mg |
| Magnesium | 40 mg |
| Phosphorus | 70 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Sweet Potato Pone is a fascinating example of culinary adaptation, using a staple New World ingredient (sweet potato) combined with coconut milk, which reflects the historical trade and cultural fusion in the Caribbean. Nutritionally, it's a comforting, energy-dense food that showcases the natural sweetness and nutritional benefits of root vegetables without relying heavily on refined flour.
