1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 5.9 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Haitian mashed vegetables
Haitian mashed vegetables, or 'Legume,' is a staple dish in Haitian cuisine often made by simmering an assortment of vegetables such as eggplant, cabbage, carrots, chayote, and spinach, along with aromatic herbs and spices. The vegetables are mashed into a hearty puree, sometimes accompanied by proteins like meat or fish. Rich in fiber, vitamins, and minerals, this nutrient-dense dish showcases Haiti’s agricultural abundance and culinary traditions. Its low-fat profile and high nutrient density make it an excellent accompaniment to a balanced diet. Variations depend on regional and family preferences, highlighting the versatility and depth of Haitian cooking.
Health Benefits
- Promotes digestion due to high fiber content found in vegetables like chayote and cabbage.
- Supports immune health from vitamin C in carrots and spinach.
- Enhances bone health with calcium-rich leafy greens such as spinach.
- Aids in reducing inflammation thanks to antioxidants like beta-carotene in carrots.
- Provides heart health benefits from potassium present in eggplant and cabbage.
Dietary Considerations
Selection and Storage
Store prepared mashed vegetables in an airtight container in the refrigerator for up to three days. Reheat gently on low heat to preserve flavor and texture.
Common Questions About Haitian mashed vegetables Nutrition
What is the nutritional content of Haitian Mashed Vegetables?
The nutritional content of Haitian Mashed Vegetables depends on the specific ingredients, but typically it is rich in dietary fiber, vitamins A and C, potassium, and moderate in calories (around 120-150 calories per cup). It has minimal protein (about 2-3 grams per serving), as root vegetables like malanga, carrots, or yams are the base.
Can I eat Haitian Mashed Vegetables on a keto diet?
Haitian Mashed Vegetables are not typically keto-friendly as they generally include starchy root vegetables like malanga, sweet potatoes, or yams, which are high in carbohydrates. A single serving can have up to 30-40 grams of carbs, making it unsuitable for strict keto diets.
What are the health benefits of eating Haitian Mashed Vegetables?
Haitian Mashed Vegetables are highly nutritious, offering benefits such as improved digestion due to their high fiber content and support for immune health thanks to vitamins A and C. They are also naturally low in fat and provide essential minerals like potassium, which benefits heart health and muscle function.
What is a healthy portion size for Haitian Mashed Vegetables?
A healthy portion size for Haitian Mashed Vegetables is about 1 cup (around 150-200 grams), depending on your dietary needs. This size provides a balanced amount of calories and nutrients without overloading on carbohydrates.
How do Haitian Mashed Vegetables compare to mashed potatoes?
Haitian Mashed Vegetables are more nutrient-dense than traditional mashed potatoes, as they often contain a variety of root vegetables, providing a broader range of vitamins and minerals. While mashed potatoes are primarily carbs and low in fiber, Haitian Mashed Vegetables offer more fiber and antioxidants but also contain more carbohydrates depending on the mix.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
