Sweet Potato Tots with Garlic Herb Dip
Sweet Potato Tots with Garlic Herb Dip are a modern, bite-sized snack or side dish made from grated sweet potato, often mixed with a binder like egg and breadcrumbs, then baked or fried until crispy. They are typically served with a creamy dip flavored with garlic and fresh herbs like parsley or dill. This dish is a popular American-inspired creation, often found in casual dining spots and home kitchens.
🍽️ Nutrition at a glance
These tots are generally high in carbohydrates from the sweet potato, with a moderate amount of fat depending on the cooking method, and a small amount of protein from the egg and any added binders. They provide a good source of vitamin A, fiber, and potassium, with a rough calorie ballpark of 200-300 calories per serving, not including the dip.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 3 g |
| Carbs | 30 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 380 mg |
| Potassium | 320 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 8 mg |
| Calcium | 40 mg |
| Iron | 1.2 mg |
| Vitamin B6 | 0.2 mg |
| Manganese | 0.5 mg |
| Magnesium | 25 mg |
Per 1 cup tots (120 g) with 2 tbsp dip (30 g) · estimated, varies by recipe
💡 What's interesting
Culturally, sweet potato tots represent a healthier twist on classic potato tots, leveraging the natural sweetness and vibrant color of sweet potatoes. Nutritionally, they are interesting because sweet potatoes are a nutrient-dense root vegetable, offering more vitamins and fiber than regular potatoes, making this snack a more wholesome choice.
