Sweet Potato & Apple Mash
Sweet Potato & Apple Mash is a comforting, naturally sweet side dish made by blending cooked sweet potatoes with apples, often seasoned with warm spices like cinnamon or nutmeg. It's a popular autumn or winter staple in North American and European home cooking, frequently served alongside roasted meats or as a standalone vegetarian dish.
🍽️ Nutrition at a glance
This dish is high in complex carbohydrates and dietary fiber, providing a good source of vitamin A (from sweet potatoes) and vitamin C (from apples), with a moderate calorie count of roughly 150-200 per serving depending on added fats or sweeteners.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 2.5 g |
| Carbs | 42 g |
| Fat | 0.5 g |
| Fiber | 6 g |
| Sugar | 22 g |
| Sodium | 40 mg |
| Potassium | 450 mg |
| Vitamin A | 380 mcg RAE |
| Vitamin C | 15 mg |
| Manganese | 0.6 mg |
| Vitamin B6 | 0.3 mg |
| Magnesium | 25 mg |
| Iron | 1.2 mg |
| Calcium | 40 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a creative twist on classic mashed potatoes, often featured in holiday meals like Thanksgiving, while nutritionally, the pairing of sweet potatoes and apples creates a synergistic boost in antioxidants and fiber that supports digestive health.
