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 potatoe mash
Sweet potato mash is a dish made by boiling or baking sweet potatoes, then mashing them into a smooth consistency. Sweet potatoes originate from Central and South America and are now enjoyed globally in many cuisines, especially in American, African, and Asian dishes. They are a nutrient-dense food, offering a rich source of complex carbohydrates, fiber, and vitamins, particularly vitamin A (in the form of beta-carotene). Sweet potato mash is naturally sweet and can be seasoned with spices or herbs. The nutritional profile of sweet potatoes includes potassium, vitamin C, manganese, and antioxidants, making this dish highly beneficial for health-conscious individuals seeking comforting and nutritious options.
Health Benefits
- Rich in vitamin A (beta-carotene), which supports healthy vision and immune function.
- Contains high levels of potassium, important for regulating blood pressure and maintaining muscle function.
- Provides dietary fiber, which promotes healthy digestion and supports gut health.
Dietary Considerations
Selection and Storage
Store whole sweet potatoes in a cool, dry place away from sunlight. Once mashed, refrigerate within two hours and consume within 3-5 days.
Common Questions About Sweet potatoe mash Nutrition
Is sweet potato mash high in protein?
Sweet potato mash is not particularly high in protein. A one-cup serving of mashed sweet potatoes contains approximately 2 grams of protein. It is better known for being rich in carbohydrates and vitamins rather than a protein source.
Can I eat sweet potato mash on a keto diet?
Sweet potato mash is not suitable for a strict keto diet due to its high carbohydrate content. A one-cup serving of mashed sweet potatoes contains around 37 grams of carbohydrates, which is typically too high for maintaining ketosis.
What are the health benefits of sweet potato mash?
Sweet potato mash is rich in vitamins A, C, and B6, as well as potassium and fiber, which support immune function, vision, and digestive health. Its high antioxidant content can also help reduce inflammation and promote overall wellness.
What is the recommended serving size for sweet potato mash?
A standard serving size for sweet potato mash is about 1/2 cup to 1 cup, which contains approximately 90-180 calories depending on preparation. Adjust portion size based on your dietary needs and meal balance.
How does sweet potato mash compare to regular potato mash?
Sweet potato mash is higher in fiber, vitamin A, and antioxidants than regular potato mash. However, it is also slightly higher in sugar, giving it a sweeter taste. Both can be nutritious, but sweet potato mash offers more micronutrients for its caloric content.
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.
