⏱ 25 min totalPerfect Mashed Sweet Potatoes
Per 1 serving · 116 g · 7 ingredients
of a 2,000 cal day
- Protein1.7g6% of calories
- Carbs21g73% of calories
- Fat2.6g21% of calories
- ✓ Low fat
- ✓ Cholesterol free
At a glance
One serving of Perfect Mashed Sweet Potatoes (116 g) has 112 calories, with 1.7 g of protein, 21 g of carbohydrates and 2.6 g of fat. Most of its energy comes from carbs (73% of calories). It is high in Vitamin A (79% DV). Keep an eye on sodium, which provides 28% of the daily value.
High in
20%+ of the daily value
- Vitamin A79%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin B616%
- Pantothenic acid16%
- Copper17%
- Manganese14%
Watch
20%+ of the daily value
- Sodium28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup, cubes Sweet potato
³⁄₁₆ tbsp Coconut oil
¾ tbsp Almond milk- 🥄¼ tsp Salt
¹⁄₁₆ tsp Cinnamon
¹⁄₁₆ tsp Ground ginger
¼ tsp Nutmeg
Directions
- 1
Place the sweet potatoes in a large pot and cover with cold water. Bring to a boil and cook until fork-tender, about 15 minutes. Drain and return the potatoes to the pot with the burner off to let excess water evaporate.
- 2
Add coconut oil, almond milk, salt, cinnamon, ginger, and nutmeg. Start with 1/4 cup of almond milk and add more if needed. Mash until smooth and well combined. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (116 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 707 μg | 79% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 11 μg | 3% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 1 mg | 8% |
| Potassium | 349 mg | 7% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 48 mg | 7% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.3 mg | 14% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 8,488 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 13 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 112 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 21minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 16minSwimming laps
Common questions
How many calories are in Perfect Mashed Sweet Potatoes?
One serving of Perfect Mashed Sweet Potatoes (1 serving) has 112 calories, which works out to 97 calories per 100 g. That is about 5.6% of a 2,000-calorie day.
Are Perfect Mashed Sweet Potatoes high in protein?
Not especially. It has 1.7 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Perfect Mashed Sweet Potatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 73% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Perfect Mashed Sweet Potatoes?
644 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Perfect Mashed Sweet Potatoes?
4.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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