Kumara Mash Nutrition Facts: Calories, Macros & Health Benefits
Summary: Kumara Mash contains 137 calories, 2.3g protein, 20.5g carbs, and 5.3g fat per one cup (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 137 kcal | 7% |
| Protein | 2.3g | 5% |
| Carbohydrates | 20.5g | 7% |
| Total Fat | 5.3g | 7% |
| Fiber | 2.8g | 10% |
| Sugar | 5.3g | -- |
| Saturated Fat | 2.9g | 14% |
| Cholesterol | 17.0mg | 6% |
| Sodium | 71.1mg | 3% |
| Potassium | 10.9mg | 0% |
| Calcium | 13.2mg | 1% |
| Iron | 214.0mg | 1189% |
| Magnesium | 0.30mg | 0% |
| Zinc | 43.2mg | 393% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 0.43mg | 25% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 6.5mcg | 2% |
| Vitamin E | 0.92mg | 6% |
| Vitamin K | 0.03mcg | 0% |
| Phosphorus | 763.0mg | 61% |
Is Kumara Mash Good for You?
Kumara Mash provides 137 calories per one cup (150g) with 2.3g protein, 20.5g carbohydrates, and 5.3g fat. It is a source of saturated fat (14% dv), iron (1189% dv), zinc (393% dv).
Smooth mashed kumara blended with cream cheese for a tangy, creamy texture.
Key Health Benefits of Kumara Mash
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1189% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (393% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (25% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (61% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Kumara Mash Nutrition with Gram
Use Gram to log kumara mash and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in kumara mash?
Kumara Mash contains 137 calories per one cup (150g).
How much protein is in kumara mash?
Kumara Mash provides 2.3g of protein per one cup (150g).
How many carbs are in kumara mash?
Kumara Mash has 20.5g of carbohydrates per one cup (150g).
Is kumara mash good for tracking nutrition?
Yes. Kumara Mash can be logged by calories, macros, and micronutrients in the Gram app.
How should I use kumara mash in a meal plan?
Use Kumara Mash as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track kumara mash and thousands of other foods with the Gram app.