Sweet Potato Mash: A Nutritional Breakdown
Sweet potatoes are a delicious and versatile root vegetable, loved for their naturally sweet flavor and creamy texture when mashed. Whether served as a side dish or incorporated into soups and casseroles, mashed sweet potatoes offer both taste and a wealth of nutrients. Here’s a detailed look at the nutritional profile of a typical serving of mashed sweet potatoes.
Nutritional Information (per 100g of Mashed Sweet Potatoes)
| Nutrient | Amount |
|---|---|
| Energy | 101 kcal |
| Protein | 1.98 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.041 g |
| Carbohydrates | 23.19 g |
| Fiber | 1.7 g |
| Sugar | 5.45 g |
| Calcium | 30.0 mg |
| Iron | 1.33 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 52.0 mg |
| Potassium | 210.0 mg |
| Sodium | 75.0 mg |
| Zinc | 0.21 mg |
| Copper | 0.278 mcg |
| Manganese | 0.988 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 5.2 mg |
| Thiamine (Vitamin B1) | 0.027 mg |
| Riboflavin (Vitamin B2) | 0.09 mg |
| Niacin (Vitamin B3) | 0.955 mg |
| Vitamin B6 | 0.235 mg |
| Folate | 11.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 435.0 mcg |
| Vitamin E | 1.09 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Insights
Mashed sweet potatoes provide an excellent source of vitamins and minerals, especially vitamin A, which plays a critical role in maintaining healthy vision and immune function. A 100g serving of mashed sweet potatoes contains 435 mcg of vitamin A, nearly 50% of the daily recommended intake, making it a fantastic choice for boosting skin health and supporting cellular function.
Sweet potatoes are also a great source of dietary fiber, with 1.7g per serving, which aids in digestive health and helps regulate blood sugar levels. The potassium content in mashed sweet potatoes (210 mg per 100g) can help balance electrolytes and reduce the risk of high blood pressure.
In addition to being rich in vitamins and minerals, mashed sweet potatoes are naturally low in fat, providing just 0.2g of fat per 100g, making them a heart-healthy choice for those mindful of their fat intake. The relatively low sodium content (75 mg) further supports cardiovascular health.
The high carbohydrate content (23.19g) is mainly composed of starches, providing a quick source of energy, while the natural sugars (5.45g) offer a subtle sweetness without the need for added sugars. This makes mashed sweet potatoes a nutritious alternative to many other starchy side dishes.
For those focused on their micronutrient intake, the iron content (1.33 mg) can help combat anemia, while the magnesium content (24 mg) supports muscle function and bone health. Additionally, vitamin C (5.2 mg) and folate (11 mcg) contribute to immune function and red blood cell production.
Allergen Information
Sweet potatoes are naturally allergen-free, making them a safe and nutritious option for individuals with common food allergies. However, it’s important to note that if additional ingredients such as dairy, butter, or nuts are used in the preparation of mashed sweet potatoes, they could introduce allergens such as milk, tree nuts, or peanuts.
Dietary Preferences
- Vegetarian: Yes
- Vegan: Yes (if no dairy or butter is added)
- Gluten-Free: Yes
- Dairy-Free: Yes (if no dairy is used)
- Nut-Free: Yes (unless nuts are added as part of the recipe)
Mashed sweet potatoes are an excellent option for individuals following plant-based diets, as they are both satisfying and nutrient-dense.
Advice for Preparation
To maximize the flavor and nutritional value of your mashed sweet potatoes, consider roasting or boiling them before mashing. Roasting enhances their natural sweetness, while boiling can help retain more of the water-soluble nutrients like vitamin C. If you prefer a creamier texture, feel free to add a splash of non-dairy milk, such as almond milk or coconut milk, and a touch of olive oil or vegan butter for richness. For an added flavor boost, try mixing in a pinch of cinnamon or nutmeg.
For those looking to elevate their mashed sweet potatoes, adding herbs like rosemary or thyme, or a sprinkle of toasted pecans or walnuts, can create a delightful contrast in texture and flavor.
Conclusion
Mashed sweet potatoes are not only a tasty and comforting dish but also a nutritional powerhouse. They are a great source of essential vitamins like A and C, packed with dietary fiber, and naturally low in fat. Whether served as a simple side dish or as part of a more elaborate meal, mashed sweet potatoes can be a valuable addition to your diet, offering a perfect balance of taste and nutrients.
Enjoy this nutrient-packed dish at your next family meal or holiday gathering, and take advantage of the many health benefits it has to offer.
