Sweet potatoes are a delicious and nutritious staple food that can be enjoyed in a variety of ways. In this article, we will be discussing the nutritional benefits of 1 cup of mashed sweet potato (without skin, cooked, boiled), which contains 249 calories.
Along with being a great source of energy, 1 cup of mashed sweet potato is packed with essential vitamins and minerals, including vitamin A, vitamin C, potassium, and fiber.
Let's explore the benefits of incorporating mashed sweet potato into your diet and some easy ways to prepare it.
Calories in 1 Cup Mashed Sweet Potato
One cup of mashed sweet potato (without skin, cooked, boiled) contains 249 calories, making it a great source of energy for your body.
Carbohydrates in 1 Cup Mashed Sweet Potato
1 cup of mashed sweet potato contains approximately 58 grams of carbohydrates, making it a healthy source of energy for your body.
Protein in 1 Cup Mashed Sweet Potato
While sweet potatoes are not a significant source of protein, 1 cup of mashed sweet potato still contains approximately 2 grams of protein.
Fat in 1 Cup Mashed Sweet Potato
1 cup of mashed sweet potato contains less than 1 gram of fat, making it a healthy and low-fat food choice.
Fiber in 1 Cup Mashed Sweet Potato
1 cup of mashed sweet potato contains approximately 6 grams of fiber, which is important for maintaining healthy digestion and preventing constipation.
Vitamins and Minerals in 1 Cup Mashed Sweet Potato
1 cup of mashed sweet potato is a great source of vitamins and minerals, including vitamin A, vitamin C, potassium, and iron.
Benefits of Eating 1 Cup Mashed Sweet Potato
Eating 1 cup of mashed sweet potato can provide many health benefits, including better digestion, healthier skin, and improved immune function.
Ways to Prepare 1 Cup Mashed Sweet Potato
There are many easy and delicious ways to prepare mashed sweet potato, such as roasting, baking, or boiling. You can also add spices like cinnamon or nutmeg for extra flavor.
Recommended Serving Size for 1 Cup Mashed Sweet Potato
1 cup of mashed sweet potato is a healthy serving size for most people, but you may need to adjust your serving size based on your age, gender, and activity level.
Alternative Uses for Sweet Potatoes
In addition to being a delicious side dish or snack, sweet potatoes can be used in a variety of recipes, such as sweet potato pie, sweet potato fries, or sweet potato casserole.
Frequently Asked Questions about Mashed Sweet Potato
1. How many calories are in one cup of mashed sweet potato?
One cup of mashed sweet potato without skin, cooked and boiled, contains 249 calories.
2. Are sweet potatoes healthier than regular potatoes?
Yes, sweet potatoes are considered healthier than regular potatoes because they contain more fiber, vitamins, and minerals, including vitamin A, potassium, and iron.
3. Can mashed sweet potatoes be frozen?
Yes, mashed sweet potatoes can be frozen for up to 6 months. It's best to store them in an airtight container or freezer bag.
4. How can I make mashed sweet potatoes healthier?
You can make mashed sweet potatoes healthier by using low-fat milk or non-dairy milk alternatives like almond milk, and replacing butter with healthy fats like olive oil or avocado oil. You can also add in some spices like cinnamon or nutmeg for flavor without adding extra calories.
5. What are some ways to use leftover mashed sweet potatoes?
You can use leftover mashed sweet potatoes in a variety of ways, including as a base for soups, stews, or curries, as a topping for shepherd's pie, or as a filling for quesadillas or burritos. You can also use them to make sweet potato pancakes or waffles.