Ham & Sweet Potato Mash
Ham & Sweet Potato Mash is a comforting, savory-sweet dish made by mashing cooked sweet potatoes with diced ham, butter, and warm spices like cinnamon or nutmeg. It's a popular side dish in American and British cuisine, often served during holidays or as a hearty weeknight meal. The combination creates a satisfying balance of flavors and textures.
🍽️ Nutrition at a glance
This dish is moderately high in carbohydrates from the sweet potatoes, with a good amount of protein from the ham. It provides key nutrients like potassium, vitamin A, and vitamin C, with a typical serving containing around 300-350 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 15 g |
| Carbs | 40 g |
| Fat | 12 g |
| Fiber | 5 g |
| Sugar | 12 g |
| Sodium | 680 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 15 mg |
| Potassium | 520 mg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 3.5 mg |
| Selenium | 12 mcg |
| Manganese | 0.6 mg |
| Iron | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a modern twist on traditional sweet potato casserole, replacing marshmallows with ham for a more savory profile. Nutritionally, the sweet potatoes offer beta-carotene (vitamin A precursor) while the ham adds B vitamins and minerals like selenium.
