Roasted Sweet Potato Mango Salad
Roasted Sweet Potato Mango Salad pairs tender, caramelized sweet potatoes with juicy mango and buttery avocado for a bright, satisfying bite. Fresh cilantro and green onion add herbal lift, while a hint of habanero brings gentle heat under a lemon-brown sugar dressing. Ideal for lunch or a vibrant side at warm-weather gatherings.
- Prep20 mins
- Cook20 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Roasted Sweet Potato Mango Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 42 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 35 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 70
- Heart Health
- 79
- Metabolic
- 57
- Digestive
- 37
- Inflammatory
- 27
- Performance
- 53
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C).
- 2
Spread the sweet potatoes on a baking sheet; spray with cooking spray and season with 1/2 teaspoon salt and 1/2 teaspoon black pepper.
- 3
Roast the potatoes in the preheated oven until soft, about 20 minutes. Transfer the potatoes to a plate and refrigerate until completely cooled.
- 4
Whisk the lemon juice, olive oil, brown sugar, sea salt, and 1/2 teaspoon black pepper in a bowl; let it sit for at least 5 minutes.
- 5
Mix the chilled sweet potatoes, mangoes, onion, cilantro, avocado, green onion, and habanero pepper in a large bowl. Drizzle the dressing over the potato mixture and toss to coat.
- Calories 553.63 kcal High 28%
- Protein 4.2 g Low Source 8%
- Carbohydrate 59.73 g 22%
- Total Fat 34.62 g High 44%
- Saturated Fat 3.21 g Moderate 16%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 127.9 mg Moderate 6%
- Dietary Fiber 8.67 g Good Source 31%
- Total Sugars 28.99 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 91.22 mg Low Source 7%
- Iron 1.7 mg Low Source 9%
- Potassium 306.74 mg Low Source 7%
- Vitamin A 1163.5 mcg Good Source 129%
- Vitamin C 54.86 mg Good Source 61%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Onions 🧅
About This Recipe
Roasted Sweet Potato Mango Salad is a Fusion side dish recipe made with 14 ingredients. It takes about 40 mins, serves 6, and is rated easy. Key ingredients include Avocado, Black Pepper, Brown Sugar, and Cooking Spray. Each serving provides about 553.63 kcal, and is a good source of fiber.
Recipe Questions
- What is Roasted Sweet Potato Mango Salad?
- It is a Fusion salad recipe made with 14 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Roasted Sweet Potato Mango Salad made of?
- The main ingredients are Avocado, Black Pepper, Brown Sugar, Cooking Spray, Diced Onion. The full list of 14 is above.
- How long does it take to make Roasted Sweet Potato Mango Salad?
- About 40 mins in total: 20 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 553.63 kcal. The full nutrition breakdown is above.
- Is Roasted Sweet Potato Mango Salad easy to make?
- This recipe is rated easy, with 14 ingredients and 5 steps.
- Is Roasted Sweet Potato Mango Salad healthy?
- Roasted Sweet Potato Mango Salad has an easyChef Pro health score of 50/100. Per serving, it provides 553.63 calories and 4.2 g of protein, or 8% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 127.9 mg (6% of the Daily Value) and saturated fat at 3.21 g (16% of the Daily Value). It contains Citrus and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required