Bushra Griffith
Sweet potatoes are a versatile vegetable that can be baked, boiled, grilled, or roasted. They are packed with vitamins and minerals and provide numerous health benefits. Adding cheese to a baked sweet potato results in a comforting dish that combines the sweetness of the potato with the savoury richness of melted cheese. But how many calories does this dish contain?
Baked Sweet Potato with Cheese Characteristics
| Characteristics | Values |
|---|---|
| Calories | 294.1 per cup |
| Protein | 7.1 grams per cup |
| Fat | 8.2 grams per cup |
| Carbohydrates | 52.9 grams per cup |
| Vitamins | A, C, B6 |
| Minerals | Potassium, Calcium, Magnesium |
| Glycemic Index | 94 |
| Antioxidants | Beta-carotene |
| Cheese | Adds creaminess and savouriness |
| Serving Suggestions | Side or main dish |
| Calories (without cheese) | 142-166 per potato |
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What You'll Learn
A cup of baked sweet potato with cheese contains 294 calories
A cup of baked sweet potato with cheese is a delicious and relatively nutritious option for a quick meal or side dish. This comforting combination can be a great source of energy, offering a good balance of complex carbohydrates, proteins, and healthy fats. With 294 calories in a cup, it is important to consider the breakdown of this dish to understand its nutritional value and how it fits into a balanced diet.
Starting with the sweet potato, a medium-sized baked sweet potato contributes the majority of calories in this dish. Sweet potatoes are rich in complex carbohydrates and fiber, providing sustained energy and offering a range of essential vitamins and minerals, including vitamins A, C, and B6, potassium, and manganese. The natural sugars in sweet potatoes also give them a slightly higher calorie content compared to other starchy vegetables.
Adding a cup of cheese to the baked sweet potato contributes protein and calcium, as well as additional calories. Cheese is a good source of protein, which helps promote muscle growth and repair, and calcium is essential for bone health. However, it is important to note that cheese can also be high in saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet.
The calorie count of 294 for this dish assumes a standard serving size of one cup. It is important to remember that calorie requirements vary depending on an individual's age, gender, activity level, and overall health goals. As a general guideline, the daily calorie intake for an average adult woman is around 2000 calories, while for an average adult man it is around 2500 calories.
To make this dish even more nutritious and filling, you can add some extra ingredients. For example, topping the baked sweet potato with steamed broccoli florets adds fiber and vitamins, while a sprinkle of chopped nuts or seeds provides healthy fats and texture. Just remember that adding ingredients will also adjust the overall calorie count, so it's important to consider the nutritional value and calorie contribution of any additional items you choose to include.
In conclusion, a cup of baked sweet potato with cheese offering 294 calories can be a tasty and nutritious option as part of a balanced diet. By understanding the nutritional breakdown and considering the additional ingredients, you can ensure this comforting dish fits within your daily calorie intake goals and contributes to a healthy, energizing meal plan.
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A medium-sized potato has 142 calories without added fat
A medium-sized baked sweet potato has approximately 142 calories when no fat is added during preparation. This calorie count assumes a potato weight of around 150 grams. Without any added fat, a medium-sized sweet potato contains only about 0.2 grams of fat.
Sweet potatoes are primarily composed of carbohydrates, with nearly 33 grams of carbohydrates in a medium-sized potato. This includes approximately 5 grams of fiber and 9 grams of natural sugar. Sweet potatoes also contain some protein, with 3.2 grams in a medium-sized potato.
When baked sweet potatoes are prepared with added fat, such as oil or butter, the calorie count increases. The addition of cheese, for example, contributes to a higher calorie content. A cup of baked sweet potato with cheese contains approximately 294 calories, with 8.2 grams of fat and 52.9 grams of carbohydrates.
The calorie density of a cheesy baked sweet potato is around 123 calories per 100 grams. This dish provides a relatively balanced macronutrient breakdown, with 55% carbohydrates, 33% fat, and 12% protein. The specific calorie count can vary depending on the size of the potato and the amount of cheese added.
It is important to note that the nutritional value of baked sweet potatoes extends beyond their calorie content. They are an excellent source of vitamins A, C, and B6, as well as minerals like potassium, calcium, and magnesium. Sweet potatoes also contain beta-carotene, a powerful antioxidant that supports eye health and boosts immune function. Including sweet potatoes in your diet can provide numerous health benefits and contribute to a well-balanced and nutritious meal plan.
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Sweet potatoes are a good source of potassium
A cup of baked sweet potato with cheese contains approximately 294 calories, while a medium-sized baked sweet potato without cheese contains around 142 calories.
Sweet potatoes are also a good source of beta-carotene, a provitamin that the body uses to make vitamin A. Beta-carotene is a powerful antioxidant that can help improve eye health and prevent vision loss. It can also help reduce free radical damage in the body and may help keep the immune system healthy.
Diets rich in potassium may help regulate blood pressure levels. If your potassium levels are too low, your blood pressure may increase, putting you at risk of developing hypertension, especially when combined with high sodium intake.
However, it is important to note that a high potassium intake may not be suitable for people who take beta-blockers or have kidney problems. Doctors commonly prescribe beta-blockers for heart disease, and they can cause potassium levels to rise in the blood. Severe complications can arise if a person with impaired kidney function consumes more potassium than their kidneys can process.
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Cheese adds protein, fat and calcium
A medium-sized baked sweet potato has around 142 calories when no fat is added during preparation. When paired with cheese, it becomes a good source of protein, fat, and calcium.
Cheese is a dairy product that is commonly made from cow's milk. It is created by curdling milk, which separates it into solid and liquid parts. The solid portion is then processed into cheese. Different types of cheese have different nutritional profiles, but they generally provide a good amount of protein, fat, and calcium.
Protein is an essential macronutrient that plays a crucial role in the growth and repair of our body's tissues. It is made up of amino acids, which are the building blocks of our muscles, skin, organs, and hormones. Cheese is a rich source of protein, with the protein content varying depending on the type of cheese. For example, cheddar cheese contains about 25 grams of protein per 100 grams of cheese.
Fat is another important macronutrient that provides a concentrated source of energy and helps our body absorb certain vitamins, such as vitamins A, D, E, and K. Cheese contributes to the overall fat content of the dish. While some types of fat should be limited in our diet, such as trans fats, cheese primarily contains saturated fat, which can be part of a healthy diet when consumed in moderation.
Calcium is a mineral that is essential for maintaining strong and healthy bones and teeth. It is also important for muscle function, nerve transmission, and maintaining a regular heartbeat. Cheese is well-known for its high calcium content, with a single ounce of cheddar cheese providing about 20% of the recommended daily intake of calcium.
When cheese is added to a baked sweet potato, it not only enhances the flavour but also boosts the nutritional value. The cheese adds protein, fat, and calcium to the dish, making it a more balanced and nutritious meal. The specific amount of calories and nutrients will depend on the type and amount of cheese used, but as an example, a cup of baked sweet potato with cheese can provide around 294 calories, 7.1 grams of protein, 8.2 grams of fat, and 52.9 grams of carbohydrates.
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Baking is one of several ways to prepare sweet potatoes
A cup of baked sweet potato with cheese contains approximately 294 calories, while a medium-sized baked sweet potato without cheese contains around 142 calories. Baking is indeed one of several ways to prepare sweet potatoes. You can also boil, grill, or roast them using an oven, grill, microwave, or stovetop.
If you're looking for creative ways to prepare sweet potatoes, you're in luck! This versatile root vegetable can be used in a variety of dishes, from sides to mains and even desserts. Here are some ideas to get you started:
- Baked Sweet Potato Fries: Cut sweet potatoes into thick chips or thin strips, toss with olive oil, salt, and herbs, then bake at 400 degrees Fahrenheit for 20-25 minutes or until crispy.
- Roasted Sweet Potato: Quarter or chop the sweet potatoes into smaller pieces and roast them with your favourite poultry or other root vegetables, such as carrots and onions. You can also dice and roast them in the oven.
- Mashed Sweet Potato: For a comforting side dish, try mashing or pureeing cooked sweet potatoes. You can even add them to oatmeal along with spices like nutmeg and cinnamon.
- Sweet Potato Pancakes: Make fluffy and moist sweet potato pancakes for breakfast or as a snack. You can also try sweet potato banana pancakes for an extra sweet treat.
- Sweet Potato Bread: Add mashed sweet potato to your baked goods for moisture. Try making sweet potato muffins or even vegan sweet potato bread with bananas, pecans, and spices.
- Sweet Potato Enchiladas: Combine black beans, sweet potatoes, salsa verde, and cheese for a gooey and savoury-sweet dish.
- Sweet Potato Salad: A colourful and fibre-rich salad with black beans, avocado, tofu, or chicken is a tasty and healthy option.
- Sweet Potato Soup: A silky smooth sweet potato soup is perfect for a cosy fall evening. Try adding ginger and crunchy peanuts for extra flavour and texture.
- Sweet Potato Casserole: This rich and comforting dish is packed with fibre, antioxidants, and omega-3 fatty acids. Top with a crispy pecan topping for added texture.
These are just a few ideas to get you started, but the possibilities with sweet potatoes are endless!
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Frequently asked questions
A cup of baked sweet potato with cheese contains approximately 294 calories.
Sweet potatoes are an excellent source of potassium, vitamins A, C, B6, and fibre. Diets rich in potassium may help regulate blood pressure levels. They are also a healthy source of complex carbohydrates.
A medium-sized (150g) baked sweet potato without added fat contains around 142 calories.
Baking, boiling, grilling, and roasting are all great ways to cook sweet potatoes. To get the lowest calorie option, avoid adding butter or oil, as these will increase the fat content and therefore the calorie count.
A large sweet potato baked in its skin with salt contains 166 calories.
