🧪 Nutrition Facts
- Calories 249.4
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 350.4 mg
- Potassium 0.0 mg
- Total Carbohydrate 61.0 g
- Dietary Fiber 5.0 g
- Sugars 23.0 g
- Protein 2.0 g
- Vitamin A 200.4 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 15.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 19.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 249.4 calories per serving (1 Serving (153.0g)), Mashed Sweet Potato is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 61.0g per serving (96.8% of calories), with a good 5.0g of dietary fiber. It's a good source of dietary fiber at 5.0g per serving (18% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Sweet Potatoes, Maple Syrup (high Fructose Corn Syrup, Water, Corn Syrup, Cellulose Gum, Artificial Maple Flavor, Potassium Sorbate [preservative], Caramel Color), Salt, Ginger (ginger, Water, Citric Acid), Spice, Sodium Benzoate and Potassium Sorbate (preservative).
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Potassium Sorbate
Artificial Colours: Caramel Color
Emulsifiers / Stabilisers: Cellulose Gum
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Mashed Sweet Potato — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Mashed Sweet Potato contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 249.4 kcal | 12.5% |
| Sodium | 350.4 mg | 15% |
| Total Carbohydrate | 61.0 g | 22% |
| Dietary Fiber | 5.0 g | 18% ✅ |
| Total Sugars | 23.0 g | 46% |
| Protein | 2.0 g | 4% |
| Vitamin A | 200.4 IU | 4% |
| Vitamin C | 15.0 mg | 17% |
| Calcium | 19.9 mg | 2% |
| Iron | 0.7 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Mashed Sweet Potato accounts for 12.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 96.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 249.4 calories in Mashed Sweet Potato? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 18.9 min |
| Walking: 17 minutes per mile | 43.0 min |
| Cycling (Low Intensity) | 27.3 min |
| HIIT | 23.1 min |
| Yoga | 60.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mashed Sweet Potato
Is Mashed Sweet Potato good for weight loss?
At 249 calories per serving with minimal protein (2g) and no fat, this dish won't keep you very satisfied for long, which can work against weight loss goals. The high sugar content at 23g per serving means you're consuming a significant portion of added sugars, mostly from the maple syrup ingredient.
Is Mashed Sweet Potato good fuel for endurance activities?
The 61g of carbs make this a decent source of carbohydrate energy for endurance activities, though the lack of protein and fat means it won't sustain you as well as a more balanced option. Pairing it with a protein source would make it more effective fuel for running or cycling.
How might Mashed Sweet Potato affect blood sugar?
With 23g of sugar and only 5g of fiber to slow digestion, this dish will likely cause a fairly sharp rise in blood sugar. The ratio of simple sugars to fiber isn't ideal for keeping blood sugar stable, especially if eaten on its own without other foods that contain protein or fat.
How does the fiber in Mashed Sweet Potato support digestion?
The 5g of fiber supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. However, with 23g of sugar in the same serving, the fiber's benefit is somewhat offset—you're getting a decent amount of fiber, but it's paired with a high sugar load that can impact digestion and energy levels.
What should I watch out for with Mashed Sweet Potato?
This mashed sweet potato is quite high in added sugars from the maple syrup and high fructose corn syrup, delivering 23g per serving. With 350mg of sodium, it's also moderately salty for a vegetable side dish. If you're watching your sugar intake or have blood sugar concerns, the ratio of sugar to fiber (23g sugar to 5g fiber) means the carbs will digest relatively quickly.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
