Apple & Sweet Potato Mash
Apple & Sweet Potato Mash is a naturally sweet, comforting side dish made by mashing cooked sweet potatoes with apples, often seasoned with warm spices like cinnamon or nutmeg. It is a popular fall or holiday dish in North America, particularly in the United States and Canada, where both ingredients are seasonal staples.
🍽️ Nutrition at a glance
This dish is high in carbohydrates and dietary fiber, providing a good source of vitamin A (from beta-carotene) and vitamin C. A typical serving contains roughly 150-200 calories, with minimal fat and protein.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 2.5 g |
| Carbs | 42 g |
| Fat | 0.5 g |
| Fiber | 6 g |
| Sugar | 18 g |
| Sodium | 45 mg |
| Vitamin A | 450% DV |
| Vitamin C | 15% DV |
| Potassium | 450 mg |
| Manganese | 0.5 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 15% DV |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
It's a nutritionally complementary pairing: sweet potatoes provide a rich source of beta-carotene (a precursor to vitamin A), while apples add pectin, a soluble fiber that can support gut health. The dish is often naturally sweet without added sugar, relying on the caramelized flavors of the cooked produce.
