Vegetable
canned mashed sweet potato.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
101
PROTEIN
2.0g
CARBS
23.2g
FAT
0.20g
FIBER
1.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories101kcal—
Protein2.0g4%
Carbohydrates23.2g8%
Fiber1.7g6%
Sugar5.5g11%
Total fat0.20g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water73.9g—
MINERALS
Sodium75mg3%
Potassium210mg4%
Calcium30mg2%
Iron1.3mg7%
Magnesium24mg6%
Phosphorus52mg4%
Zinc0.21mg2%
Copper0.28mg31%
Manganese0.99mg43%
Selenium0.80µg1%
VITAMINS
Vitamin A435µg48%
Vitamin C5.2mg6%
Vitamin D0µg0%
Vitamin E1.1mg7%
Vitamin K2.4µg2%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.09mg7%
Niacin (B3)0.96mg6%
Pantothenic acid (B5)0.51mg10%
Vitamin B60.24mg14%
Folate (B9)11µg3%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup255g
1 tablespoon15.9g
1 teaspoon5.3g
1 ml1.1g
1 liter1062.5g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of beta-carotene, which the body converts to Vitamin A, crucial for vision and immune health.
- ✓Rich in dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Contains antioxidants like Vitamin C and manganese that help protect the body against free radical damage.
- ✓Good source of potassium, an essential mineral for maintaining healthy blood pressure and heart function.
COOKING TIPS
In the kitchen.
- 1Use as a quick and easy base for sweet potato pie, casseroles, or soufflés, saving significant prep time.
- 2Incorporate into baked goods like muffins, breads, and pancakes to add moisture, natural sweetness, and nutrients.
- 3Stir into soups, stews, or curries to act as a natural thickener and add a creamy texture and subtle sweetness.
- 4Mix with savory spices like cinnamon, nutmeg, cumin, or chili powder for a simple and flavorful side dish.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, dry place, such as a pantry, for up to 2-3 years, checking the expiration date.
- After opening, transfer any unused portion to an airtight glass or plastic container and refrigerate for up to 4 days.
FAQ
Frequently asked questions.
Is canned mashed sweet potato healthy?
Yes, it is highly nutritious, offering an excellent source of beta-carotene for vision and immune health. It also provides dietary fiber for digestion and potassium for heart health, though you should check the label for any added sodium or sugars.
How many calories and carbs are in canned mashed sweet potato?
A 100g serving contains approximately 101 calories and 23.19g of carbohydrates. It is a nutrient-dense source of complex carbohydrates that provides sustained energy and nearly 2g of protein.
Is canned mashed sweet potato good for weight loss?
It can be beneficial for weight loss because its high fiber content promotes satiety and helps regulate blood sugar levels. However, because it is carbohydrate-dense, it should be consumed in moderation as part of a balanced diet.
Is canned mashed sweet potato vegan and gluten-free?
Pure canned mashed sweet potato is naturally both vegan and gluten-free. Always check the ingredient list to ensure the manufacturer hasn't added dairy-based thickeners, butter, or flavorings that could contain gluten or animal products.
Is canned mashed sweet potato keto-friendly?
No, it is generally not considered keto-friendly due to its high carbohydrate content of over 23g per 100g. Most people on a strict ketogenic diet avoid sweet potatoes in favor of lower-carb vegetables like cauliflower.
How do I use canned mashed sweet potato in recipes?
It is a convenient time-saver for making sweet potato pie, casseroles, muffins, and pancakes. It can also be stirred into soups as a thickener or served as a simple side dish seasoned with cinnamon or savory herbs.
Does canned mashed sweet potato taste different from fresh?
The flavor is very similar to fresh steamed sweet potatoes, though the texture is much smoother and more uniform. Some brands may be slightly sweeter if they are packed in syrup, so look for 'no sugar added' versions for a more natural taste.
How should I store leftover canned mashed sweet potato?
Never store leftovers in the open metal can. Transfer the remaining mash to an airtight glass or plastic container and keep it in the refrigerator for up to 3 to 5 days.
Can I freeze canned mashed sweet potato?
Yes, you can freeze it for up to 3 months in a freezer-safe bag or container. Thaw it in the refrigerator overnight before using it in cooked or baked dishes; the texture may change slightly, making it better for recipes than eating plain.
Are there added sugars or preservatives in canned mashed sweet potato?
This depends on the brand; some contain only sweet potatoes and water, while others are packed in heavy syrup or contain added salt. Always check the nutrition facts panel to ensure the product aligns with your dietary preferences.
