Mashed Sweet Potato
Mashed sweet potato offers a naturally sweet and low-fat option that balances taste with lightness. Rich in carbohydrates, it provides quick energy to support an active lifestyle. This side dish is a good source of vitamin A and dietary fiber, promoting digestive health. It also delivers essential minerals such as potassium, iron, and calcium, which contribute to overall wellness.
Macro Impact
A Serving (200 g) of Mashed Sweet Potato contains 202 calories, 4 g of protein, 46.4 g of carbohydrates, and 0.4 g of fat.
Calorie Burn
How long would it take to burn off 202 calories?
- Walking3.5 mph, moderate pace36 min
- YogaModerate effort, gentle pace51 min
- SwimmingFreestyle, moderate effort27 min
- Biking12–14 mph, moderate effort19 min
- StairsStair climbing, moderate pace26 min
- Running5 mph (12 min/mile)19 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (200 g)
Carbohydrates
- Carbohydrates46.4 / 313 g(15%)
- Dietary Fiber3.4 / 38 g(9%)
- Soluble Fiber1 g
- Insoluble Fiber2.4 g
- Total Sugars10.9 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.4 / 83 g(0%)
- Saturated Fat0.08 / 25 g(0%)
- Trans Fat0 g
- Monounsaturated Fat0.02 g
- Polyunsaturated Fat0.17 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.03 g
- Omega-60.14 g
- Omega-90.02 g
- Oleic Acid0.02 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.01 g
- Caprylic Acid0 g
- Linoleic Acid0.14 g
- Myristic Acid0 g
- Palmitic Acid0.07 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein4 / 56 g(7%)
Amino Acids
- Lysine0.19 g
- Serine0.2 g
- Valine0.26 g
- Alanine0.22 g
- Cystine0.03 g
- Cysteine0 g
- Proline0.17 g
- Taurine0 mg
- Arginine0.18 g
- Histidine0.07 g
- Threonine0.2 g
- Isoleucine0.2 g
- Methionine0.1 g
- Tryptophan0.05 g
- Glutamic Acid0.39 g
- Aspartic Acid0.68 g
- Phenylalanine0.24 g
- Glycine0.18 g
- Leucine0.29 g
- Tyrosine0.16 g
Vitamins
- Vitamin A870 / 900 ug(97%)
- Vitamin C10.4 / 90 mg(12%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E2.2 / 15 mg(15%)
- Vitamin K4.8 / 120 ug(4%)
- Vitamin B60.47 / 1.3 mg(36%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.05 / 1.2 mg(5%)
- Riboflavin (B2)0.18 / 1.3 mg(14%)
- Niacin (B3)1.9 / 16 mg(12%)
- Folate22 / 400 ug(6%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin0 / 30 ug(0%)
- Choline0 / 550 mg(0%)
Minerals
- Calcium60 / 1,000 mg(6%)
- Iron2.7 / 8 mg(33%)
- Magnesium48 / 420 mg(11%)
- Phosphorus104 / 700 mg(15%)
- Potassium420 / 3,400 mg(12%)
- Sodium150 / 2,300 mg(7%)
- Zinc0.42 / 11 mg(4%)
- Copper0.56 / 0.9 mg(62%)
- Manganese2 / 2.3 mg(86%)
- Selenium1.6 / 55 ug(3%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water147.8 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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