Kumara Mash Nutrition Facts: Calories, Macros & Health Benefits
Summary: Kumara Mash contains 163 calories, 1.6g protein, 21.1g carbs, and 8.3g fat per one cup (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 163 kcal | 8% |
| Protein | 1.6g | 3% |
| Carbohydrates | 21.1g | 8% |
| Total Fat | 8.3g | 11% |
| Fiber | 3.0g | 11% |
| Sugar | 5.1g | -- |
| Saturated Fat | 5.2g | 26% |
| Cholesterol | 22.0mg | 7% |
| Sodium | 25.4mg | 1% |
| Potassium | 11.5mg | 0% |
| Calcium | 12.8mg | 1% |
| Iron | 209.0mg | 1161% |
| Magnesium | 0.24mg | 0% |
| Zinc | 31.2mg | 284% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.45mg | 26% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 5.7mcg | 1% |
| Vitamin E | 1.1mg | 7% |
| Vitamin K | 0.02mcg | 0% |
| Phosphorus | 818.0mg | 65% |
Is Kumara Mash Good for You?
Kumara Mash provides 163 calories per one cup (150g) with 1.6g protein, 21.1g carbohydrates, and 8.3g fat. It is a source of saturated fat (26% dv), iron (1161% dv), zinc (284% dv).
Mashed sweet potato (kumara) enriched with butter for a creamy, slightly sweet side dish.
Key Health Benefits of Kumara Mash
- Saturated Fat (26% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1161% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (284% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (26% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (65% 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 163 calories per one cup (150g).
How much protein is in kumara mash?
Kumara Mash provides 1.6g of protein per one cup (150g).
How many carbs are in kumara mash?
Kumara Mash has 21.1g 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.