Mashed sweet potato

Side Dish

Item Rating: 85/100

1 serving (200 grams) contains 180 calories, 3.6 grams of protein, 0.3 grams of fat, and 41.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		211.8
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		90.6 mg	3%
Total Carbohydrates		48.2 g	17%
	Dietary Fiber	7.8 g	27%
	Sugars	15.4 g
protein		4.2 g	8%
Vitamin D		0 mcg	0%
Calcium		89.4 mg	6%
Iron		1.6 mg	8%
Potassium		887.1 mg	18%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 3 cal (1.7%)

Protein: 16 cal (7.9%)

Carbs: 192 cal (90.4%)

About Mashed sweet potato

Mashed sweet potatoes are a creamy side dish made by mashing cooked sweet potatoes, which are native to Central and South America and are now cultivated worldwide. Widely used in Southern and global cuisines, they have a mildly sweet flavor. Nutritionally, sweet potatoes are an excellent source of complex carbohydrates, dietary fiber, and micronutrients such as vitamin A (in the form of beta-carotene), vitamin C, potassium, and manganese. A 1-cup serving (200g) of mashed sweet potato provides about 180 calories, 4g of fiber, and over 700% of the daily recommended intake of vitamin A, making them highly nutritious and versatile.

Health Benefits

• Promotes healthy vision and immunity due to high levels of vitamin A (beta-carotene).
• Supports digestive health with 4g of dietary fiber per 1-cup serving.
• Aids muscle function and heart health through its potassium content (475mg per 1-cup serving).

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free

Not suitable for: Low-carb

Selection and Storage

Store whole sweet potatoes in a cool, dark place for up to 2 weeks. Mashed sweet potatoes can be refrigerated in an airtight container for 3-5 days.

Common Questions About Mashed sweet potato Nutrition

Is mashed sweet potato high in protein?

Mashed sweet potato is not particularly high in protein. A one-cup serving contains approximately 2 grams of protein, making it a better source of carbohydrates and fiber rather than protein.

Can I eat mashed sweet potato on a keto diet?

Mashed sweet potato is generally not suitable for a keto diet as it is high in carbohydrates. One cup contains about 27 grams of carbs, which can exceed the daily carb limit for strict keto diets focused on very low-carb intake.

What are the health benefits of eating mashed sweet potato?

Mashed sweet potato is rich in beta-carotene (a precursor to vitamin A), vitamin C, and potassium. It supports immune function, eye health, and muscle contraction and may improve gut health thanks to its fiber content.

What is a healthy serving size for mashed sweet potato?

A healthy serving size for mashed sweet potato is typically about half a cup to one cup, which contains approximately 100–200 calories. This portion keeps calories and carbohydrates in check while providing essential nutrients.

How does mashed sweet potato compare to mashed white potato?

Mashed sweet potato is higher in fiber and vitamins like vitamin A and C, while mashed white potato contains slightly less sugar and fewer carbs. Sweet potatoes tend to have a richer flavor and a lower glycemic index compared to white potatoes.

Data Sources & Scientific References

1. Dietary Guidelines for Americans 2020-2025: Vegetables, including Sweet Potatoes

   US Department of Health and Human Services

   Recommends sweet potatoes as part of a healthy diet due to their role in meeting vegetable intake guidelines.

   View source →
2. Sweet Potatoes and Their Health Benefits

   Harvard T.H. Chan School of Public Health

   Discusses sweet potatoes' nutritional value, high beta-carotene content, and potential health benefits for immune and eye health.

   View source →