🧪 Nutrition Facts
- Calories 219.8
- Total Fat 11.0 g
- Saturated Fat 7.0 g
- Cholesterol 35.0 mg
- Sodium 499.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 28.0 g
- Dietary Fiber 2.9 g
- Sugars 12.0 g
- Protein 2.0 g
- Vitamin A 299.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 18.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.6 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 219.8 calories per serving (1 Serving (140.0g)), Organic Mashed Sweet Potatoes is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 28.0g per serving (51.1% of calories), with a good 2.9g of dietary fiber.
🏷️ 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
Organic Sweet Potato, Organic Whipping Cream (pasteurized Organic Cream), Water, Organic Unsalted Butter (organic Cream), Organic Brown Sugar, Organic Cultured Dextrose (added for Freshness), Kosher Salt, Organic Black Pepper, Organic Nutmeg.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Organic Mashed Sweet Potatoes. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Organic Mashed Sweet Potatoes — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Organic Mashed Sweet Potatoes contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 219.8 kcal | 11% |
| Total Fat | 11.0 g | 14% |
| Saturated Fat | 7.0 g | 35% |
| Cholesterol | 35.0 mg | 12% |
| Sodium | 499.8 mg | 22% |
| Total Carbohydrate | 28.0 g | 10% |
| Dietary Fiber | 2.9 g | 10% |
| Total Sugars | 12.0 g | 24% |
| Protein | 2.0 g | 4% |
| Vitamin A | 299.6 IU | 6% |
| Vitamin C | 18.1 mg | 20% ✅ |
| Calcium | 40.6 mg | 3% |
| 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
Organic Mashed Sweet Potatoes accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 51.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 219.8 calories in Organic Mashed Sweet Potatoes? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 37.9 min |
| Cycling (Low Intensity) | 24.0 min |
| HIIT | 20.4 min |
| Swimming (High Intensity) | 16.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Organic Mashed Sweet Potatoes
Is Organic Mashed Sweet Potatoes good for weight loss?
At 220 calories per serving with 11g of fat and 12g of sugar, this is moderately calorie-dense for a vegetable side. The 2.9g of fiber and 2g of protein provide some satiety, but the added cream, butter, and brown sugar push this beyond plain sweet potato territory.
Is Organic Mashed Sweet Potatoes heart-healthy?
The combination of 7g saturated fat and 35mg cholesterol per serving, plus the added sugars, makes this less ideal for heart-conscious eating. You'd want to enjoy this occasionally rather than regularly if you're focused on cardiovascular health.
How does Organic Mashed Sweet Potatoes fit a low-sodium diet?
At 500mg of sodium per 140g serving, this is moderately high and could represent a significant portion of a restricted sodium allowance. If you're limiting sodium, you may want to portion this carefully or look for a lower-sodium version.
Is Organic Mashed Sweet Potatoes suitable for people with lactose intolerance?
This contains whipping cream and butter as main ingredients, making it unsuitable for anyone with lactose intolerance.
What should I watch out for with Organic Mashed Sweet Potatoes?
The saturated fat content at 7g per serving is notable, making up about a third of a typical daily limit. With 12g of added sugar from the brown sugar ingredient, this dish reads more like a dessert than a vegetable side.
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.
