Recipes · Korean · Snacks
Goguma (Roasted Sweet Potatoes)
One serving has 215 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin A (253%), copper (42%), pantothenic acid (40%), pyridoxine (40%), manganese (36%) and fiber (25%). Ready in 55 minutes.
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- Preparation: 5 min
- Cooking: 50 min
- Makes: 1 serving (250 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 250 g Sweet potato, raw
- 0.3 g Salt
Method
- Scrub the sweet potatoes well and pierce each a few times with a fork.
- Wrap loosely in foil, or place directly on a tray, and roast at 200 °C (400 °F) for 45-55 minutes, until a knife slides in easily.
- Let rest for 5 minutes so the centers finish steaming and become soft and sweet.
- Split open, sprinkle with a pinch of salt if you like, and eat warm with the skin.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 215 kcal | 10% |
| Carbohydrates | 50.3 g | |
| Water | 193 mL | |
| Fiber | 7.5 g | 25% |
| Protein | 3.9 g | 8% |
| Tryptophan | 0.08 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.23 g | |
| Lysine | 0.17 g | |
| Methionine | 0.07 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.22 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.22 g | |
| Histidine | 0.08 g | |
| Fat | 0.13 g | |
| Monounsaturated | 0 g | |
| Polyunsaturated | 0.04 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.03 g | |
| Saturated | 0.05 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 75.1 mg | 8% |
| Copper | 0.38 mg | 42% |
| Iron | 1.5 mg | 9% |
| Magnesium | 62.5 mg | 20% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 118 mg | 17% |
| Potassium | 843 mg | 18% |
| Selenium | 1.5 µg | 3% |
| Sodium | 254 mg | |
| Zinc | 0.75 mg | 9% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 27.5 µg | 7% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 30.8 mg | 7% |
| Vitamin A | 1,773 µg | 253% |
| Vitamin C | 6 mg | 8% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.65 mg | 4% |
| Vitamin K | 4.5 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.08 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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