Blended with sweet potato purée
This is a simple, comforting dish made by mashing or blending cooked sweet potatoes into a smooth purée, often enhanced with a touch of butter, milk, or natural sweeteners. It's a staple side dish in many cuisines, particularly popular in the Southern United States, the Caribbean, and parts of Asia and Africa, where sweet potatoes are a dietary cornerstone.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, with virtually no fat or protein unless added ingredients like butter or cream are included. It is exceptionally high in Vitamin A (as beta-carotene) and provides a good amount of potassium and Vitamin C, with a typical serving containing around 180-220 calories.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 4 g |
| Carbs | 46 g |
| Fat | 0.3 g |
| Fiber | 7 g |
| Sugar | 13 g |
| Sodium | 70 mg |
| Vitamin A | 19200 IU |
| Vitamin C | 22 mg |
| Potassium | 950 mg |
| Manganese | 0.7 mg |
| Vitamin B6 | 0.3 mg |
| Pantothenic Acid | 1.8 mg |
| Copper | 0.3 mg |
| Iron | 1.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Sweet potatoes are one of the most nutrient-dense vegetables available, and their vibrant orange color is a direct indicator of their high beta-carotene content, which the body converts to Vitamin A. Culturally, it's a dish of great versatility, served as a savory side, a sweet dessert base, or even a baby's first food across the globe.
