Is Sweet Potato and Kale Hash good for weight loss?

Yes! This dish is low in calories and high in fiber, making it great for weight loss. The fiber helps you feel full longer, aiding in calorie control.

Can I meal prep Sweet Potato and Kale Hash?

Absolutely! It stores well in the fridge and reheats nicely, making it a great option for meal prep.

What are the health benefits of kale?

Kale is loaded with antioxidants, vitamins A, C, and K, and is excellent for heart health and reducing inflammation.

Vegetables

How many calories in Sweet Potato and Kale Hash?

This Sweet Potato and Kale Hash is a nutrient-rich dish packed with vitamins and minerals. The combination of sweet potatoes and kale creates a deliciously hearty meal that's versatile and perfect for any time of day. Sautéed with garlic and spices, it offers a healthy balance of carbohydrates and fiber.

Per 100 g

112 kcal

1 cup

168 kcal

(150 g)

Protein	Carbs	Fat
2.5 g / 100g	20 g / 100g	3 g / 100g

In numbers

Where the calories come from

Protein 9% · Carbs 68% · Fat 23%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (150 g, 168 kcal) is 8% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 41 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Compared with similar foods

Sweet Potato and Kale Hash is number 5 of 6 by calories per 100 g, lowest first. The similar foods average 76 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Savory Sautéed Spinach	23	3 g
Beet Greens Stir-Fry	35	2.5 g
Roasted Sweet Potato Wedges	90	2 g
Zesty Lime Chili Corn	110	3 g
Sweet Potato and Kale Hash	112	2.5 g
Sriracha Lime Brussels Sprouts	120	3 g

Nutrition data updated June 15, 2026.

Serving sizes

Serving	Grams	Calories
1 cup	150 g	168 kcal
100g	100 g	112 kcal

Health score

8/10

Frequently asked questions

Is Sweet Potato and Kale Hash good for weight loss?: Yes! This dish is low in calories and high in fiber, making it great for weight loss. The fiber helps you feel full longer, aiding in calorie control.
Can I meal prep Sweet Potato and Kale Hash?: Absolutely! It stores well in the fridge and reheats nicely, making it a great option for meal prep.
What are the health benefits of kale?: Kale is loaded with antioxidants, vitamins A, C, and K, and is excellent for heart health and reducing inflammation.

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