Banana & Sweet Potato Mash
Banana & Sweet Potato Mash is a simple, naturally sweet side dish or baby food made by mashing together ripe bananas and cooked sweet potatoes. It typically contains just these two core ingredients, sometimes with a pinch of cinnamon or a splash of milk for creaminess. This combination is popular in many home kitchens, particularly in regions where both bananas and sweet potatoes are staple crops.
🍽️ Nutrition at a glance
This dish is high in complex carbohydrates and provides a good source of dietary fiber and natural sugars for energy. It is low in fat and protein, with a rough calorie estimate of 180-220 kcal per typical serving, primarily from the starchy sweet potato and sweet banana.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 2.5 g |
| Carbs | 47 g |
| Fat | 0.5 g |
| Fiber | 6 g |
| Sugar | 20 g |
| Sodium | 50 mg |
| Potassium | 550 mg |
| Vitamin A | 950 µg RAE |
| Vitamin C | 15 mg |
| Vitamin B6 | 0.5 mg |
| Manganese | 0.6 mg |
| Magnesium | 45 mg |
| Iron | 1.2 mg |
| Folate | 30 µg |
Per 1 cup (220 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, this mash is a powerhouse of beta-carotene (from the sweet potato) and potassium (from the banana), making it excellent for eye health and heart function. Culturally, it's a versatile, comforting food found in various forms across tropical and subtropical cuisines, often used as a wholesome first food for infants or a quick, nourishing snack.
