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Ingredients

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Nutrient Fingerprint

The radar chart below the tags shows this recipe's nutritional fingerprint — how much of your daily reference intake one serving covers across eight key nutrients: Protein, Fibre, Calcium, Iron, Magnesium, Vitamin C, Folate and Omega-3. The bars alongside show the same information at a glance. Green = 30% or more of your daily target. Amber = 10–29%. Grey = under 10%.

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Nutrition breakdown

The full nutrition panel below the log section shows macros and micronutrients per serving. Click any nutrient name to see its complete profile including food sources, body functions and daily targets.

Glycemic Index & Load

Where enough ingredient data exists, a Glycemic Index & Load card appears below the log section. GI is a weighted average across all carb-contributing ingredients — it shows how fast this recipe raises blood glucose. GL per serving is the more practical number: GL = GI × carbs per serving ÷ 100. A low-GI recipe can still carry a high GL if it is large and carb-dense. Click the ? on that card for a full explanation, or read the full article.

Nutrition score

The score out of 100 in the image header reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories. Scores of 90+ are exceptional.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
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Roasted sweet potato & ginger soup
Roasted sweet potato & ginger soup
10 Nutrition score
Lunch 🥄 10 min prep 🔥 35 min cook 👤 4 servings

Silky smooth soup with roasted sweet potato, fresh ginger, coconut milk and warming spices. High in beta-carotene.

vegan high beta carotene gluten free high vitamin c
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
3%
🌾 Fibre
9%
🦴 Calcium
5%
⚡ Iron
10%
🌿 Magnesium
9%
🍊 Vitamin C
61%
🍃 Folate
10%
🫀 Omega-3
0%

Based on UK dietary reference values. Capped at 100% per nutrient.

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Ingredients (per serving)
Method
  1. 1 Peel and cube sweet potatoes. Toss with olive oil and roast at 200°C for 25 minutes until caramelised.
  2. 2 Sauté onion, garlic and fresh ginger until soft.
  3. 3 Add roasted sweet potato and vegetable stock. Simmer 10 minutes.
  4. 4 Blend until smooth. Stir in coconut milk.
  5. 5 Season and serve with a swirl of coconut milk.
🔄 Cook Once, Eat Twice These recipes share key ingredients — cook in batch and you're halfway there
Slow cooker sweet potato & chickpea stew Dinner
Slow cooker sweet potato & chickpea stew
Shares: Sweet potato, raw, flesh only, Coconut milk
⏱ 315 min

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How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Red lentil dal with brown rice is a good example: lentils and brown rice both have low-to-medium GI (slow-burning), but a full serving delivers a lot of total carbohydrate, so the GL is high — meaning a sustained, steady glucose rise rather than a spike.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most people.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion or adding more non-starchy veg.

GI shown is a carb-weighted average across all recipe ingredients with GI data. Source: Atkinson et al., Am J Clin Nutr 2021.

Glycemic Index & Load
63
GI Score
🟡 Medium GI
14
GL / Serving
Medium Load

This recipe has a moderate glycemic impact. Pairing it with protein, fat or extra fibre can help slow glucose uptake further.

GI is a weighted average across carb-contributing ingredients. GL = GI × carbs per serving ÷ 100. Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Nutrition per serving
436 kJ
Energy (kJ)
102 kcal
Energy (kcal)
24.5 g
Carbohydrate
8.2 g
Total Sugars
2.7 g
Fibre (NSP)
1.7 g
Protein
0.41 g
Fat
68.2 mg
Sodium
0.17 g
Salt
Micronutrient
Vitamin A (RE) 655 µg
Potassium 483 mg
Chloride 123 mg
Phosphorus 66.4 mg
Calcium 37.7 mg
Magnesium 27.7 mg
Vitamin C 24.5 mg
Folate 19.3 µg
Selenium 1.2 µg
Niacin equivalents (NE) 1 mg
Iron 0.833 mg
Pantothenic Acid (B5) 0.623 mg
Niacin (B3) 0.593 mg
Manganese 0.433 mg
Zinc 0.37 mg
Vitamin E (alpha-TE) 0.338 mg
Thiamin (B1) 0.203 mg
Copper 0.16 mg
Vitamin B6 0.127 mg
Chromium 0.125 µg
Vitamin K 0.123 µg
Riboflavin (B2) 0.02 mg
Minerals
Iodine 2.5 µg
Fatty acids
Saturated fat 0.173 g
Polyunsaturated fat (PUFA) 0.102 g
Monounsaturated fat 0.001 g
Sugars (breakdown)
Sucrose 6 g
Glucose (dextrose) 1.2 g
Fructose 0.975 g
Carbohydrate (breakdown)
Starch 17 g
Amino acids
Glutamic acid 0.055 g
Aspartic acid 0.036 g
Leucine 0.023 g
Lysine 0.023 g
Arginine 0.023 g
Valine 0.02 g
Phenylalanine 0.017 g
Isoleucine 0.016 g
Alanine 0.015 g
Serine 0.015 g
Threonine 0.014 g
Tyrosine 0.011 g
Glycine 0.011 g
Proline 0.011 g
Histidine 0.008 g
Methionine 0.007 g
Tryptophan 0.005 g
Cysteine 0.004 g
Carotenoids
Beta-carotene 3960 µg
Proximate
Water 116 g
Vitamins
Biotin (Vitamin B7) 0.2 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.009 g
Omega-3 (Alpha-linolenic acid) 0.002 g
Flavonols
Quercetin 7.8 mg
Isorhamnetin 0.916 mg
Myricetin 0.58 mg
Kaempferol 0.193 mg
Flavones
Apigenin 0.052 mg
Luteolin 0.038 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.016 mg
Anthocyanins
Delphinidin (total glycosides) 0.856 mg
Cyanidin (total glycosides) 0.638 mg
Pelargonidin (total glycosides) 0.004 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.