Mashed Kamote Nutrition Facts: Calories, Macros & Health Benefits
Summary: Mashed Kamote contains 90 calories, 1.6g protein, 20.7g carbs, and 0.2g fat per one cup (200g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 90 kcal | 4% |
| Protein | 1.6g | 3% |
| Carbohydrates | 20.7g | 8% |
| Total Fat | 0.20g | 0% |
| Fiber | 2.5g | 9% |
| Sugar | 6.5g | -- |
| Saturated Fat | 0.05g | 0% |
| Sodium | 27.0mg | 1% |
| Potassium | 12.0mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 260.0mg | 1444% |
| Magnesium | 0.30mg | 0% |
| Zinc | 32.0mg | 291% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.17mcg | 7% |
| Folate | 6.0mcg | 2% |
| Vitamin E | 0.70mg | 5% |
| Phosphorus | 709.0mg | 57% |
Is Mashed Kamote Good for You?
Mashed Kamote provides 90 calories per one cup (200g) with 1.6g protein, 20.7g carbohydrates, and 0.2g fat. It is a source of iron (1444% dv), zinc (291% dv), vitamin b6 (29% dv).
Kamote is the Filipino term for sweet potato. Mashed kamote is boiled sweet potato mashed into a smooth, naturally sweet side dish popular in Southeast Asian cuisine.
Key Health Benefits of Mashed Kamote
- Iron (1444% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (291% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (57% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Mashed Kamote Nutrition with Gram
Use Gram to log mashed kamote 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 mashed kamote?
Mashed Kamote contains 90 calories per one cup (200g).
How much protein is in mashed kamote?
Mashed Kamote provides 1.6g of protein per one cup (200g).
How many carbs are in mashed kamote?
Mashed Kamote has 20.7g of carbohydrates per one cup (200g).
Is mashed kamote good for tracking nutrition?
Yes. Mashed Kamote can be logged by calories, macros, and micronutrients in the Gram app.
How should I use mashed kamote in a meal plan?
Use Mashed Kamote 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 mashed kamote and thousands of other foods with the Gram app.