1 serving (200 grams) contains 180 calories, 2.5 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 | 47.1 mg | 2% | |
| Total Carbohydrates | 48.2 g | 17% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 15.3 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 558.8 mg | 11% | |
* 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 Mashed sweet potatoes
Mashed sweet potatoes are a creamy and nutritious dish made by boiling or steaming sweet potatoes and mashing them into a smooth consistency. Sweet potatoes are native to Central and South America and are widely used in cuisines around the world, particularly in Southern U.S., Asian, and African dishes. They are an excellent source of complex carbohydrates, dietary fiber, and a variety of vitamins and minerals. A typical serving of mashed sweet potatoes (1 cup, ~200g) provides around 180 calories, 4 grams of dietary fiber, and significant amounts of vitamin A (in the form of beta-carotene), vitamin C, potassium, and manganese. Naturally sweet and versatile, mashed sweet potatoes can be flavored with spices like cinnamon or nutmeg or served plain for a healthier option.
Health Benefits
- High in vitamin A (769% of the daily value per cup) which supports healthy vision and immune function.
- Rich in fiber (4g per cup), contributing to improved digestion and blood sugar regulation.
- Good source of potassium (448mg per cup), which helps maintain healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store unmashed sweet potatoes in a cool, dark place for up to two weeks. Refrigerate mashed sweet potatoes in an airtight container for up to 3-5 days.
Common Questions About Mashed sweet potatoes Nutrition
Are mashed sweet potatoes high in calories and protein?
Mashed sweet potatoes are relatively low in calories and protein. One cup (about 200g) contains approximately 180 calories, 4 grams of fiber, and 2 grams of protein, making it a nutrient-dense side dish, particularly rich in complex carbohydrates and vitamins.
Can I eat mashed sweet potatoes on a keto or low-carb diet?
Mashed sweet potatoes are not suitable for a strict keto or low-carb diet due to their high carbohydrate content. One cup contains around 41 grams of net carbs, which can quickly exceed daily carb limits for these diets.
What are the health benefits of mashed sweet potatoes?
Mashed sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A to support eye health and immunity. They also contain dietary fiber that supports digestion and potassium, which helps regulate blood pressure.
What is a healthy portion size for mashed sweet potatoes?
A standard serving of mashed sweet potatoes is about 1/2 to 1 cup, depending on your dietary needs. This portion provides 90-180 calories and around 20-40 grams of complex carbohydrates, making it a filling side dish without overloading on calories.
How do mashed sweet potatoes compare to regular mashed potatoes?
Mashed sweet potatoes are higher in vitamins A and C and natural sweetness compared to regular mashed potatoes. However, they also contain more carbohydrates and have a similar calorie count, so the choice depends on your nutritional goals and taste preference.
