Bread, sweet potato, toasted
Common food
Photo: Wikipedia
Sweet potato toast is a vibrant, naturally sweet alternative to grain bread, made by slicing and toasting a whole sweet potato. It offers a tender, slightly chewy interior with caramelized edges and a warm, earthy flavor. Nutritionally, it provides a solid carbohydrate base with a notable protein boost for a vegetable-based food.
Calorie split: 14% protein · 75% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, naturally sweet flavor and satisfying texture that holds toppings well. It's a popular gluten-free and paleo-friendly staple that bridges the gap between a vegetable and a hearty bread substitute.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood-sugar spikes if eaten alone, especially for those with insulin sensitivity. To counteract this, pair it with protein (like eggs or nut butter) and healthy fats (like avocado) to slow digestion and stabilize energy. Also, be mindful of portion size if managing calorie intake.
Key benefits
- Rich in complex carbohydrates for sustained energy
- Good source of plant-based protein (9.5g per 100g)
- Contains dietary fiber for digestive health
- Naturally low in fat
- Provides natural sugars without added sweeteners
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'toast' isn't made from bread at all—it's simply a thick slice of whole sweet potato, toasted in a toaster or oven until tender.
Full nutrition (USDA data · scales with serving)
| Water | 35.5 g |
| Energy | 265 kcal |
| Protein | 9.5 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 49.9 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 3.9 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 173 mg |
| Sodium, Na | 521 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 20.0 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.28 mg |
| Niacin | 3.8 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 63.0 ug |
| Folic acid | 39.0 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 90.0 ug |
| Choline, total | 11.2 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 89.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 876 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 39.0 ug |
| Vitamin E (alpha-tocopherol) | 0.51 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.56 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 0.73 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.69 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.74 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 4.0 mg |
Amino acid profile (per 100g)
Estimated from Bread, salvadoran sweet cheese (quesadilla salvadorena) — USDA does not publish this profile for Bread.
| Tryptophan | 0.07 g |
| Threonine | 0.21 g |
| Isoleucine | 0.30 g |
| Leucine | 0.65 g |
| Lysine | 0.50 g |
| Methionine | 0.28 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.23 g |
| Valine | 0.43 g |
| Arginine | 0.25 g |
| Histidine | 0.15 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.59 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.20 g |
| Proline | 0.83 g |
| Serine | 0.45 g |
| Hydroxyproline | 0.00 g |
FAQ
How do you make sweet potato toast?
Wash a sweet potato, slice it lengthwise into ¼-inch thick slabs, and toast in a toaster or oven at 400°F (200°C) for 10-15 minutes per side until tender and slightly crispy at the edges.
Is sweet potato toast healthy?
Yes, it's a nutrient-dense, whole-food option rich in fiber, vitamins, and minerals. However, its high carb content means it should be balanced with protein and fat for a complete meal, especially for blood sugar management.
Can I make sweet potato toast ahead of time?
Absolutely. Toast the slices, let them cool completely, and store them in an airtight container in the fridge for up to 4 days. Reheat in a toaster or oven before adding toppings.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.65 kcal/g · 14% calories from protein · 1.9 g fiber · 3.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.