Mashed Yam
Mashed Yam is a creamy, comforting dish made by boiling and mashing yams or sweet potatoes, often enriched with butter, milk, or spices. It's a staple side dish in many cuisines, particularly in West Africa, the Caribbean, and the Southern United States, where it's a classic holiday favorite.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and fiber, with a moderate amount of vitamins like A and C. A typical serving (about 1 cup) can range from 200 to 350 calories, depending on added fats and sweeteners.
Nutrition breakdown
| Calories | 258 kcal |
| Protein | 4.5 g |
| Carbs | 61 g |
| Fat | 0.3 g |
| Fiber | 7.5 g |
| Sugar | 19 g |
| Sodium | 42 mg |
| Potassium | 950 mg |
| Vitamin A | 1840 IU |
| Vitamin C | 22 mg |
| Manganese | 0.7 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin E | 0.7 mg |
| Magnesium | 54 mg |
| Phosphorus | 108 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, mashed yams are deeply tied to celebrations and communal meals, symbolizing abundance and comfort. Nutritionally, the vibrant orange flesh of many yams indicates a high beta-carotene content, which the body converts to vitamin A, supporting eye health.
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AI estimate may be inaccurate · Terms