AI-generated photo.
Polynesian · Papua New Guinea
Roasted sweet potato
Also called kaukau
Roasted sweet potato, a dish from Papua New Guinea (kaukau).
Pai editors’ mark 4 / 5
Plan, list, and collections
Roasted sweet potato is cooked in Papua New Guinea as its own dish. Roast the sweet potato until the inside is fluffy and the skin blisters. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
74
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 5%
- Carbs 56%
- Fat 39%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 2 g, under the 25 g mark.
Watch · Low sodium
About 451 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegan
No meat, fish, egg, dairy, honey, or gelatin in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Sweet potato97 kcal
- Neutral oil62 kcal
- Scallion3 kcal
Glycemic load
Estimated glycemic load for this count: 11.8. The bands come from the ingredient table.
Portion
One serving is about 162 kcal. Two portions would be about 324 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 122 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 162 kcal | 8% |
| Protein | 2 g | 4% |
| Carbohydrate | 23.3 g | 8% |
| Fiber | 3.6 g | 13% |
| Total sugars | 5 g | 10% |
| Fat | 7.1 g | 9% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 451 mg | 20% |
| Potassium | 407 mg | 9% |
| Calcium | 41 mg | 3% |
| Iron | 0.8 mg | 4% |
| Magnesium | 30 mg | 7% |
| Zinc | 0.4 mg | 4% |
| Vitamin A | 803 mcg | 89% |
| Vitamin C | 4.6 mg | 5% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 36 mcg | 30% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin (B3) | 0.7 mg | 4% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate | 19 mcg | 5% |
| Vitamin B12 | 0 mcg | 0% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- The balance of protein, fiber, and richer ingredients is what earns the Healthy mark.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Sheet pan
- Scale
- Tongs
- Cooling rack
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Sweet potato2 potatoes450 g
Kosher salt1 tsp4 g
Neutral oil2 tbsp30.77 ml
Scallion4 scallions40 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Heat the oven and put the pan in so the food starts on a hot surface. For Roasted sweet potato, start here: roast the sweet potato until the inside is fluffy and the skin blisters.
AI-generated photo.
2Roast the sweet potato until the inside is fluffy and the skin blisters.
Cook 30 min
AI-generated photo.
3The outside should color and the center should reach a safe temperature. Stop when this is true of Roasted sweet potato: Roast the sweet potato until the inside is fluffy and the skin blisters.
AI-generated photo.
4Rest, then carve or spoon onto plates. Roasted sweet potato is eaten in Papua New Guinea as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Roasted sweet potato is done when the outside has color and the center is cooked through for the protein in the pan.
If it goes wrong
- Roasted sweet potato looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Roasted sweet potato spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Roasted sweet potato, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Roasted sweet potato is cooked by roast in Papua New Guinea. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.