Sweet Potato Mash: Calories and Nutrition Analyse

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.