Perfect Mashed Sweet Potatoes
1 serving of perfect mashed sweet potatoes contains 112 Calories. The macronutrient breakdown is 73% carbs, 21% fat, and 6% protein. This is a good source of potassium (7% of your Daily Value) and vitamin a (79% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Coconut oil ⅔ tbsp or 9g
Directions
- Put the sweet potatoes in a large pot and add just enough cold water to cover them. Bring to a boil and cook until fork-tender, about 15 minutes. Drain and return the potatoes to the pot on the stove top with the burner turned off. The residual heat from the pot will help any excess water burn off.
- Add the remaining ingredients, using only 1/4 cup liquid to start and adding more if needed, and mash until smooth and well-combined. Serve immediately. Enjoy!
Nutrition Facts
For 1 serving of perfect mashed sweet potatoes (116g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 112 | |
| Fats | 3g | 3% |
| Saturated fats | 2g | 11% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 643mg | 28% |
| Carbs | 21g | 8% |
| Net carbs | 18g | |
| Fiber | 3g | 12% |
| Sugar | 4g | |
| Protein | 2g | |
| Calcium | 42mg | 4% |
| Iron | 1mg | 8% |
| Potassium | 349mg | 7% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 7μg | |
| Beta carotene | 8488μg | |
| Caffeine | 0mg | |
| Choline | 12mg | 2% |
| Copper | 0.2mg | 17% |
| Fluoride | 0μg | |
| Folate (B9) | 11μg | 3% |
| Lycopene | 0μg | |
| Magnesium | 26mg | 6% |
| Manganese | 0.3mg | 14% |
| Niacin | 1mg | 4% |
| Pantothenic acid | 1mg | 16% |
| Phosphorus | 48mg | 7% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 4% |
| Selenium | 1μg | 1% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 14153IU | |
| Vitamin A | 707μg | 79% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 16% |
| Vitamin C | 2mg | 3% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0.3mg | 2% |
| Vitamin K | 2μg | 2% |
| Zinc | 0.3mg | 3% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 3g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 13g | |
| Fats | ||
| Saturated fats | 2g | 11% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 0.1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.1g | |
| Aspartic acid | 0.4g | |
| Cystine | 0g | |
| Glutamic acid | 0.2g | |
| Glycine | 0.1g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0.1g | |
