Fruit & Veggie Mash
Fruit & Veggie Mash is a simple, wholesome dish made by blending or mashing together a variety of fresh fruits and vegetables into a smooth, spoonable consistency. Common ingredients include bananas, apples, carrots, sweet potatoes, and leafy greens like spinach, often with a splash of liquid like water or juice to aid blending. It's a versatile preparation found in many home kitchens worldwide, particularly popular as a baby food or a quick, nutrient-dense snack.
🍽️ Nutrition at a glance
This dish is typically high in carbohydrates from natural fruit and vegetable sugars, low in fat and protein, and provides an excellent source of dietary fiber, vitamins, and minerals. A standard serving generally ranges from 100 to 150 calories.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 2 g |
| Carbs | 28 g |
| Fat | 0.5 g |
| Fiber | 6 g |
| Sugar | 18 g |
| Sodium | 30 mg |
| Vitamin A | 450 mcg |
| Vitamin C | 35 mg |
| Potassium | 400 mg |
| Manganese | 0.5 mg |
| Vitamin K | 30 mcg |
| Folate | 50 mcg |
| Magnesium | 25 mg |
| Iron | 1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a universal concept of combining produce, but nutritionally unique for its ability to deliver a concentrated, easily digestible spectrum of phytonutrients and antioxidants from multiple plant sources in one serving.
