scored 95/100
Sweet potato leaves are nutrient-dense leafy greens with exceptional vitamin K content, potassium, and fiber, making them a low-calorie powerhouse for cardiovascular and bone health.
3.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Less a 1.0 anti-nutrient penalty (moderate oxalates).
Sweet potato leaves (also called kamote tops) are the edible greens from Ipomoea batatas, traditionally consumed across Africa, Asia, and the Caribbean. Despite being often overlooked in Western cuisine, they deliver impressive micronutrient density with only 42 calories per 100g. The leaves are particularly rich in vitamin K (302 mcg per 100g, exceeding daily requirements), which is critical for bone mineralization and vascular calcification prevention—key longevity markers. Their potassium content (508 mg) supports healthy blood pressure and cardiac function, while the 5.3g of fiber per 100g promotes gut health and metabolic stability. Sweet potato leaves also contain bioactive polyphenols and carotenoids that provide antioxidant protection. The high fiber-to-calorie ratio makes them ideal for weight management, and their nutrient profile suggests benefits for bone density, endothelial function, and inflammatory markers—all associated with extended healthspan.
Vitamin K is essential for carboxylation of osteocalcin (bone protein) and matrix Gla protein (vascular protector), preventing pathological calcification while promoting bone mineralization
High potassium content activates sodium-potassium ATPase, improving vasodilation and reducing vascular stiffness; supports parasympathetic tone
High insoluble and soluble fiber serves as prebiotic substrate for beneficial bacteria, improving short-chain fatty acid production and intestinal barrier integrity
Contains chlorogenic acid, caffeic acid, and carotenoid compounds that scavenge reactive oxygen species and inhibit NF-κB inflammatory signaling
Contains lutein and other carotenoids that accumulate in retina and brain tissues, protecting against age-related macular degeneration and supporting neuroprotection
Consuming at lunch or as part of midday meals allows adequate time for nutrient absorption and supports stable glucose and energy levels throughout afternoon; vitamin K timing is flexible but consistent daily intake is more important than specific timing
Breaks a fast
Sweet potato leaves contain minimal antinutrients when properly prepared and are compatible with any meal pattern; no significant drug-nutrient interactions except for those on warfarin or anticoagulants (due to vitamin K content—maintain consistent intake)
Per 100 g of the default form. Bars show how much higher or lower sweet potato leave is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sweet Potato Leave is classified as a vegetable. Sweet potato leaves are nutrient-dense leafy greens with exceptional vitamin K content, potassium, and fiber, making them a low-calorie powerhouse for cardiovascular and bone health.
Sweet Potato Leave scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Riboflavin, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.1 g of protein (~4% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 4.5 g of fiber (~16% of the 28 g daily value).
In a 85 g serving, sweet potato leave is highest in Vitamin K (~214% DV), Riboflavin (~23% DV), Magnesium (~14% DV), Thiamin (~11% DV), Vitamin B6 (~11% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3 g of net carbs (7.5 g total minus 4.5 g fiber).
Best in the midday. Consuming at lunch or as part of midday meals allows adequate time for nutrient absorption and supports stable glucose and energy levels throughout afternoon; vitamin K timing is flexible but consistent daily intake is more important than specific timing
A typical serving is around 85 g (~36 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sweet potato leave alongside several other vegetable sources.
Sweet Potato Leave pairs nicely with: Pair with olive oil (drizzle for sautéing) because fat-soluble vitamins K and carotenoids require dietary lipids for optimal absorption; Combine with citrus juice (lemon or lime dressing) because vitamin C enhances non-heme iron bioavailability from the leaves; Mix with fermented foods (miso, tempeh, sauerkraut) because probiotics and fiber synergize to enhance gut barrier function and SCFA production; Pair with allium vegetables (garlic, onions) because sulfur compounds and polyphenols provide complementary anti-inflammatory and anticarcinogenic effects.
Moderate oxalates.
Encyclopedia entries that supply the same signature nutrients sweet potato leave contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sweet potato leavecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.