1 serving (150 grams) contains 180 calories, 2.0 grams of protein, 3.0 grams of fat, and 41.0 grams of carbohydrates.
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Nutrition Information
Calories |
288 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 240 mg | 10% | |
| Total Carbohydrates | 65.6 g | 23% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 20.8 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 64.0 mg | 4% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 760.0 mg | 16% | |
* 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 Whipped sweet potato
Whipped sweet potato is a versatile dish made by steaming or boiling sweet potatoes and then whipping them into a smooth, fluffy consistency. Sweet potatoes are native to Central and South America and are a staple in cuisines worldwide, particularly in Southern U.S. cooking, African, and Asian cuisines. Nutritionally, sweet potatoes are a rich source of complex carbohydrates, dietary fiber, and provide essential vitamins like vitamin A (as beta-carotene), vitamin C, and potassium, making them a nutrient-dense comfort food. The whipping process enhances their creamy texture without the need for excessive fat, allowing them to be a lighter yet flavorful addition to meals.
Health Benefits
- Improves eye health due to high levels of vitamin A (beta-carotene), with one medium sweet potato providing over 400% of the daily recommended intake.
- Boosts immunity with vitamin C, which plays a key role in the maintenance of the immune system and acts as an antioxidant.
- Supports heart health via potassium content, which helps regulate blood pressure and reduce the risk of cardiovascular disease.
Dietary Considerations
Selection and Storage
Store whole, unpeeled sweet potatoes in a cool, dry place for up to 2-3 weeks. Once cooked and whipped, refrigerate in an airtight container and consume within 3-5 days.
Common Questions About Whipped sweet potato Nutrition
How many calories and nutrients are in whipped sweet potato?
Whipped sweet potato typically has around 115 calories per 100 grams, primarily composed of carbohydrates (27 grams). It provides about 2 grams of protein and minimal fat. It's rich in vitamins A and C, along with potassium and dietary fiber, making it a nutritious choice.
Is whipped sweet potato compatible with a vegan diet?
Yes, whipped sweet potato is vegan-friendly, provided you use plant-based ingredients like almond milk or coconut cream instead of dairy. Traditional recipes with butter or cream would need substitutions to remain within vegan guidelines.
What are the health benefits of eating whipped sweet potato?
Whipped sweet potato is a great source of beta-carotene (converted to vitamin A), which supports eye health and immune function. Its high fiber content promotes digestion, while potassium aids in muscle health and maintaining blood pressure. However, due to its natural sugars, portion control is recommended for those monitoring carbohydrate intake.
What is the recommended serving size for whipped sweet potato?
A standard serving size for whipped sweet potato is about half a cup (approximately 125 grams). This portion provides around 150 calories, making it suitable as a side dish or part of a balanced meal.
How does whipped sweet potato compare to mashed regular potato?
Whipped sweet potato contains more vitamins, especially A and C, and slightly more fiber compared to mashed regular potato. However, it has higher natural sugar content and is slightly sweeter, making it better suited for certain diets like paleo, but less ideal for low-carb or keto compared to regular mashed potato.
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.
