Pureed Apple & Sweet Potato Mash
Pureed Apple & Sweet Potato Mash is a smooth, naturally sweet dish made by blending cooked sweet potatoes and apples, often with a touch of cinnamon or nutmeg. It's a popular, wholesome side or baby food in North America, especially during autumn. The dish requires no added sugar, relying on the fruit and vegetable's own flavors.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, with very little fat or protein. It provides key nutrients like vitamin A (from beta-carotene in sweet potatoes), vitamin C, and potassium, with a typical serving (about 1 cup) containing roughly 150-200 calories.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 2 g |
| Carbs | 36 g |
| Fat | 0.5 g |
| Fiber | 5.5 g |
| Sugar | 18 g |
| Sodium | 30 mg |
| Potassium | 450 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 15 mg |
| Manganese | 0.6 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin E | 1.2 mg |
| Magnesium | 25 mg |
| Iron | 0.7 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a modern, health-conscious twist on traditional sweet potato casseroles, often served as a nutritious baby's first food. Nutritionally, the combination creates a complete source of vitamin A, as the natural fats from the sweet potato help the body absorb this fat-soluble vitamin more effectively.
