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Mashed Sweet Potato

Mashed Sweet Potato

EverydayCooked

Mashed sweet potato is a nutrient-dense preparation of cooked, puréed sweet potatoes, recognized for its vibrant orange flesh and naturally sweet flavor. This root vegetable dish provides significantly more beta-carotene—a precursor to vitamin A—than standard mashed potatoes, along with higher fiber content and a lower glycemic index. Its creamy texture when mashed makes it a versatile base for both savory and sweet applications, often enhanced with spices like cinnamon or served simply with a touch of olive oil.

Macro Impact

A 1 cup serving contains 202 calories, 4g protein, 46g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 202 calories?
Walking3.5 mph, moderate pace
47 min
YogaModerate effort, gentle pace
34 min
SwimmingModerate effort, freestyle
26 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
23 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size1 cup (200 g)
Amount per serving
Calories202
% Daily Value*
Total Fat0.4g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium150mg
7%
Total Carbohydrate46g
17%
Dietary Fiber3g
12%
Total Sugars11g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium60mg
5%
Iron3mg
15%
Potassium420mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
46 / 275 g
17%
Fiber
3 / 28 g
12%
Sugars
11 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
12%
Leucine
0 / 3 g
9%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
15%
Valine
0 / 2 g
13%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
15%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
1 / 5 mg
20%
Pyridoxine, B6
1 / 1 mg
36%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
22 / 400 mcg
6%
Vitamin A
870 / 800 mcg
109%
Vitamin C
10 / 83 mg
13%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
15%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
60 / 1k mg
6%
Copper
1 / 1 mg
62%
Iron
3 / 13 mg
20%
Magnesium
48 / 370 mg
13%
Manganese
2 / 2 mg
96%
Phosphorous
104 / 700 mg
15%
Potassium
420 / 3k mg
14%
Selenium
2 / 55 mcg
3%
Sodium
150 / 2.3k mg
7%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
148 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Sweet potato, canned, mashed. USDA Standard Reference, Legacy. Food ID 169305.
  2. 2.Sweet potato, canned, mashed. Canadian Nutrient File. Food ID 2244.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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