Mashed Sweet Potato (1 cup, mashed) contains 58.1g total carbs, 49.9g net carbs, 0.5g fat, 4.5g protein, and 249 calories.
What is the serving size for mashed sweet potatoes?
Mashed Sweet Potatoes
| Nutrition Facts | |
|---|---|
| Serving Size | |
| 1 cup (255g) | |
| Calories | 258 |
| % Daily Value * |
How many kcal are in a sweet potato?
– The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ( 5 ):
Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 grams Fat: 0.1 grams
How many calories are in 1 2 cup of sweet potatoes?
The question: What’s the difference between yams and sweet potatoes? Is one healthier for you? The answer: The terms yam and sweet potato are often used interchangeably in grocery stores. But they are two different starchy vegetables that deliver different nutrient profiles.
- In most cases, the “yams” sold in grocery stores are actually orange-coloured sweet potatoes.
- The sweet potato is related to the morning glory family; it has orange flesh and its skin can be white, yellow, orange or purple.
- Sometimes it’s shaped like a potato and sometimes it’s longer and tapered at both ends.
Yams belong to the lily family. The colour of their flesh varies from ivory to yellow to purple. They’re long and cylindrical, and their skin has a rough and scaly texture. While sweet potatoes are readily available in grocery stores, yams aren’t. If you’re looking for yams and your grocery store doesn’t carry them, try an international food market that carries Caribbean or African foods.
- But when it comes to nutrition, sweet potatoes score much higher.
- Compared with yams, sweet potatoes are lower in calories and have far more beta-carotene (11.5 compared with 0.07 milligrams for each one-half cup), an antioxidant nutrient thought to guard against certain cancers.
- There is no official recommended intake for beta-carotene but experts contend that consuming three to six milligrams daily will maintain blood levels in the range that’s associated with a lower risk of chronic diseases.
One-half cup of sweet potato supplies double that amount. Sweet potatoes also have a lower glycemic index number than yams, meaning their carbohydrate is released more slowly into the bloodstream. This doesn’t mean yams aren’t nutritious –they are a good source of fibre and potassium.
Here’s how sweet potatoes and yams compare nutritionally: Sweet potato, 1/2 cup (100 grams), baked with skin: 90 calories, 0 grams fat, 20 grams carbohydrate, 3.3 grams fibre, 2 grams protein, 475 milligrams potassium, 20 milligrams vitamin C, 0.28 milligrams vitamin B6, 11.5 milligrams beta-carotene.
Yam, 1/2 cup (100 grams), baked with skin: 116 calories, 0 grams fat, 27 grams carbohydrate, 4 grams fibre, 1.5 grams protein, 670 mg potassium, 12 milligrams vitamin C, 0.23 milligrams vitamin B6,,07 milligrams beta-carotene. Send dietitian Leslie Beck your questions at [email protected],
How much sweet potato is a portion?
Nutrient profile – Here are the nutrition facts for sweet potatoes, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:
| Nutrition Facts Serving size: 1 medium (4.6 oz / 130 g) Calories 100 Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet. | Amt per Serving | %DV* | Amt per Serving | %DV* | ||
| Total Fat 0g | 0% | Total Carbohydrate 23g | 8% | |||
| Cholesterol 0mg | 0% | Dietary Fiber 4g | 16% | |||
| Sodium 70mg | 3% | Sugars 7g | ||||
| Potassium 440mg | 13% | Protein 2g | ||||
| Vitamin A | 120% | Calcium | 4% | |||
| Vitamin C | 30% | Iron | 4% |
Sweet potatoes are one of the best sources of vitamin A; a medium one contains more than 100 percent of the daily recommended intake, according to the USDA. Boiling sweet potatoes retains more beta-carotene, and makes this nutrient easier for the body to absorb, HSPS says. Cooking sweet potatoes with the skin on also helps prevent the loss of nutrients, including vitamin C and beta-carotene.
How many calories are in a baked sweet potato without skin?
Nutrition summary: –
| Calories 134 | Fat 3.86g | Carbs 23.57g | Protein 2.28g |
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How many carbs are in sweet potato mashed?
Mashed Sweet Potatoes (1 serving) contains 33g total carbs, 30g net carbs, 0g fat, 2g protein, and 130 calories.
What’s healthier sweet potato or potato?
– Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Here’s a nutrient comparison of 3.5 ounces (100 grams) of white and sweet potato with skin, respectively ( 1, 2 ): While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.
Both types of potatoes also contain other beneficial plant compounds. Sweet potatoes, including red and purple varieties, are rich in antioxidants that help fight cell damage in your body caused by free radicals ( 3, 4 ). Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anticancer and other beneficial effects in test-tube studies ( 5, 6 ).
Summary Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A.
How many calories are in one cup of mashed sweet potatoes?
Mashed Sweet Potato (1 cup, mashed) contains 58.1g total carbs, 49.9g net carbs, 0.5g fat, 4.5g protein, and 249 calories.
How many grams is a cup of sweet potato puree?
See how many calories in 248 g (8.7 oz) of MASHED SWEET POTATOES, UPC: 020169221702 –
| From | kilo calories (kcal) | kilo joule (kJ) |
| Carbohydrate | ||
| Fat | ||
| Protein | ||
| Other | 220.72 | 923.49 |
| Total | 220.72 | 923.49 |
ul> About MASHED SWEET POTATOES, UPC: 020169221702 1 metric cup of MASHED SWEET POTATOES, UPC: 020169221702 weighs 262 grams 1 US cup of MASHED SWEET POTATOES, UPC: 020169221702 weighs 8.7 ounces MASHED SWEET POTATOES, UPC: 020169221702 weigh(s) 262 grams per metric cup or 8.7 ounces per US cup, and contain(s) 89 calories per 100 grams (≈3.53 ounces) Ingredients: SWEET POTATOES, SKIM MILK, BROWN SUGAR, BUTTER (CREAM, SALT), CONTAINS 1/2% OR LESS OF THE FOLLOWING: SALT, SPICE, XANTHAN GUM, DISODIUM PYROPHOSPHATE (TO MAINTAIN COLOR), POTASSIUM SORBATE AND SODIUM BISULFITE (TO MAINTAIN FRESHNESS). Manufacturer: Milton G. Waldbaum Company Food category: Entrees, Sides and Small MealsA few foods with a name containing, like or similar to MASHED SWEET POTATOES, UPC: 020169221702:
100% PURE MASHED SWEET POTATOES, UPC: 070560939065 weigh(s) 296 grams per metric cup or 9.9 ounces per US cup, and contain(s) 79 calories per 100 grams (≈3.53 ounces) BAKED MASHED SWEET POTATOES WITH REAL MILK, BUTTER, BROWN SUGAR, and ROASTED PECANS, UPC: 071117023152 weigh(s) 265 grams per metric cup or 8.8 ounces per US cup, and contain(s) 131 calories per 100 grams (≈3.53 ounces) BAKED MASHED SWEET POTATOES, UPC: 825306011754 contain(s) 114 calories per 100 grams (≈3.53 ounces) Betty Crocker Mashed Sweet Potatoes, UPC: 00016000461413 (as packaged) weigh(s) 95 grams per metric cup or 3.2 ounces per US cup BROWN SUGAR MASHED SWEET POTATOES, BROWN SUGAR, UPC: 719283543431 weigh(s) 118 grams per metric cup or 4 ounces per US cup, and contain(s) 71 calories per 100 grams (≈3.53 ounces)
About this page: Weight of MASHED SWEET POTATOES, UPC: 020169221702 For instance, compute how many ounces or grams a cup of “MASHED SWEET POTATOES, UPC: 020169221702” weighs. Weight of the selected food item is calculated based on the food density and its given volume to answer questions such as, how many ounces or grams of a selected food in a liter, a cup, or in a spoon. Visit our food calculations forum for more details.
Reference (ID: 164624)1.U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Last accessed: 29 August 2020 (fdc.nal.usda.gov).
How many grams is a cup of sweet potato?
Sweet Potato, Raw, Unprepared (1 Cup Cubed = 133 Grams )