Sweet potato-carrot mash
Sweet potato-carrot mash is a vibrant, creamy side dish made by boiling or roasting sweet potatoes and carrots, then mashing them together, often with butter, milk, or spices. It's a staple in many home kitchens across North America, Europe, and Asia, celebrated for its natural sweetness and comforting texture.
🍽️ Nutrition at a glance
This dish is high in complex carbohydrates and fiber, providing a good source of vitamins A and C, potassium, and antioxidants. A typical one-cup serving contains roughly 150-200 calories, with minimal fat unless added ingredients like butter or cream are included.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 3.5 g |
| Carbs | 42 g |
| Fat | 0.5 g |
| Fiber | 7 g |
| Sugar | 14 g |
| Sodium | 45 mg |
| Vitamin A | 12000 IU |
| Vitamin C | 25 mg |
| Vitamin B6 | 0.3 mg |
| Potassium | 550 mg |
| Manganese | 0.7 mg |
| Iron | 1.2 mg |
| Calcium | 60 mg |
| Magnesium | 35 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, it's a powerhouse due to the beta-carotene in both vegetables, which the body converts to vitamin A. Culturally, it's often served as a healthier, colorful alternative to plain mashed potatoes during holidays like Thanksgiving in the United States.
