1 serving (200 grams) contains 180 calories, 3.6 grams of protein, 0.3 grams of fat, and 41.0 grams of carbohydrates.
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Nutrition Information
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 | 15.3 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
Source of Calories
About Sweet potato mash
Sweet potato mash is a versatile dish made by mashing boiled or baked sweet potatoes, typically enjoyed in cuisines across the Americas, Africa, and Asia. Sweet potatoes, native to Central and South America, are rich in essential nutrients such as vitamin A, vitamin C, potassium, and dietary fiber. Their natural sweetness pairs well with both savory and sweet ingredients, making the dish adaptable for various culinary traditions. One serving (approximately 1 cup) of mashed sweet potato provides around 180 calories, 4 grams of fiber, about 37 grams of carbohydrates, and is virtually fat-free. It is a nutrient-dense option that supports a healthy diet when prepared with minimal additives.
Health Benefits
- High in vitamin A, offering over 400% of the daily recommended intake per cup, which supports vision and immune health.
- Rich in dietary fiber (about 4 grams per cup) that promotes digestive health and may help regulate blood sugar levels.
- A good source of potassium (approximately 500 mg per cup), which supports heart health and helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store whole sweet potatoes in a cool, dark place for up to 1-2 weeks. Once cooked, refrigerate mashed sweet potato in an airtight container for up to 3-5 days.
Common Questions About Sweet potato mash Nutrition
Is sweet potato mash high in protein?
Sweet potato mash is not particularly high in protein, as sweet potatoes themselves contain approximately 1.6 grams of protein per 100 grams. While they are a great source of fiber, vitamins, and minerals, they should not be relied on as a primary protein source.
Can I eat sweet potato mash on a keto diet?
Sweet potato mash is not compatible with a keto diet due to its high carbohydrate content. A 100-gram serving of sweet potatoes contains around 20 grams of carbohydrates, which can quickly exceed the daily limit for a keto diet focused on low-carb intake.
What are the health benefits of sweet potato mash?
Sweet potato mash is rich in vitamins A (providing nearly 400% of the daily requirement in a serving) and C, which support immune function and skin health. It is also a good source of dietary fiber, aiding in digestion. However, portion control is recommended for individuals monitoring carbohydrate intake.
How much sweet potato mash should I eat per serving?
A typical serving size for sweet potato mash is about ½ cup (approximately 100 grams), which contains around 90-120 calories depending on preparation. This serving size offers a balanced amount of nutrients without excessively impacting calorie or carbohydrate intake.
How does sweet potato mash compare to regular mashed potatoes?
Compared to regular mashed potatoes, sweet potato mash tends to be lower in calories and has a higher content of vitamins, particularly vitamin A. Regular mashed potatoes contain more starch and slightly more protein, but sweet potato mash offers more fiber and antioxidants.
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.
- Vitamin A - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses the health benefits of vitamin A, which is abundant in sweet potatoes, and its role in vision and immune function.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureRecommends nutrient-dense foods like sweet potatoes as part of a healthy dietary pattern.
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.
