Sweet Potato Mash: Calories and Nutrition Analyse
How many calories in sweet potato mash?

Nutrition Facts
Sweet Potato MashServing size:
medium size sweet potato mash (119 g) change
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Amount Per Serving:
100g of sweet potato mash contain about 92 calories (kcal).
Calories per:
ounce
| one sweet potato mash
| tablespoon
| teaspoon
| 1 cup, chopped
| 1 cup, sliced
To show you what does it mean, a medium size sweet potato mash (119 g) contain about 109 calories.
This is about 5% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 109 kcal actually is, keep in mind that the calorie content of sweet potato mash is similar to that of, for example:
- 2 apples
- 1 glass of Coca Cola (220 ml glass)
- 1 slice of cheese
- 1 slice of bread
- 0.5 glass of milk
- 5.5 cubes of sugar
Take a quick look at the tables below for detailed information about sweet potato mash nutrition.
100g of Sweet Potato Mash
Nutrition
- Calories92
- Carbs Total17.06 g
- Dietary fiber1.9 g
- Fat2.13 g
- Protein1.68 g
- Water78.22 g
Vitamins
- Vit B1 (Thiamine)0.049 mg
- Vit B2 (riboflavin)0.075 mg
- Vit B3 (Niacin)0.44 mg
- Vit B60.138 mg
- Vit B9 (Folic acid)0.005 mcg
- Vit C10.1 mg
- Vit E0.78 mg
- Vit K0.002 mg
Minerals
- Potassium205 mg
- Magnessium16 mg
- Calcium42 mg
- Sodium154 mg
- Iron0.57 mg
When it comes to comfort food, sweet potato mash is a dish that not only warms the heart but also offers a bounty of nutritional benefits. This vibrant, creamy side dish is a favorite during the holiday season, but its health benefits make it a wise choice year-round. Let's delve into the nutritional profile of sweet potato mash and uncover why it's more than just a tasty treat.
Calories and Macronutrients
One serving of sweet potato mash contains approximately 92 calories. This moderate calorie count makes it an excellent choice for those monitoring their energy intake. The mash is primarily composed of carbohydrates, with about 17.06 grams per serving, providing the body with a quick source of energy. Of these carbohydrates, 1.9 grams are dietary fiber, which aids in digestion and promotes a feeling of fullness.
Despite being low in fat, with only 2.13 grams per serving, sweet potato mash contains a small amount of healthy fats that are essential for absorbing fat-soluble vitamins. The protein content in sweet potato mash is 1.68 grams, making it a side dish that's better paired with a protein-rich main to meet your daily protein needs.
Vitamins and Minerals
Sweet potato mash is not just about macronutrients; it's also packed with essential vitamins and minerals. It's a good source of Vitamin C, with 10.1 mg per serving, which is vital for immune function and skin health. The mash also provides a variety of B-vitamins, including Vitamin B6 (0.138 mg), Niacin (0.44 mg), Thiamin (0.049 mg), and Riboflavin (0.075 mg), all of which play crucial roles in energy metabolism and nervous system health.
When it comes to minerals, sweet potato mash offers 205 mg of potassium, which is essential for blood pressure regulation and proper muscle function. It also contains 42 mg of calcium for bone health, 0.57 mg of iron for healthy blood cells, and 16 mg of magnesium, which supports over 300 biochemical reactions in the body.
The Role in a Healthy Diet
Sweet potato mash can be a nutritious addition to a balanced diet. Its high fiber content supports digestive health, while the low fat and moderate calorie content make it an excellent choice for those looking to maintain or lose weight. Furthermore, the rich vitamin and mineral profile supports overall health, from boosting the immune system to strengthening bones.
However, preparation is key. To maximize the health benefits of sweet potato mash, it's best to prepare it with minimal added sugars and fats. Opting for ingredients like olive oil, a pinch of salt, and spices can enhance the flavor without compromising the nutritional value.
In conclusion, sweet potato mash is more than just a delicious side dish; it's a nutrient-dense option that can contribute to a healthy diet. Whether you're enjoying it as part of a festive meal or incorporating it into your weekly menu, sweet potato mash is a tasty way to nourish your body.
How many calories are there in 1, 2, 3, or 5 servings of sweet potato mash?
- Medium size sweet potato mash (119 g)109 kcal
- Tablespoon of sweet potato mash (9g)8 kcal
- Teaspoon of sweet potato mash (3g)3 kcal
- Sweet potato mash 1 cup, chopped (149g)137 kcal
- Sweet potato mash 1 cup, sliced (92g)85 kcal
- Ounce (oz) of sweet potato mash26 kcal
- Half of medium size servings of sweet potato mash54.5 kcal
- Small size serving of sweet potato mash (95g)87.2 kcal
- Big size sweet potato mash (155g)141.7 kcal
- Two medium size servings of sweet potato mash218 kcal
- Three medium size servings of sweet potato mash327 kcal
- Four medium size servings of sweet potato mash436 kcal
- Five medium size servings of sweet potato mash545 kcal

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