Mashed Kumara Nutrition Facts: Calories, Macros & Health Benefits
Summary: Mashed Kumara contains 115 calories, 2g protein, 21g carbs, and 2.8g fat per one cup (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 115 kcal | 6% |
| Protein | 2.0g | 4% |
| Carbohydrates | 21.0g | 8% |
| Total Fat | 2.8g | 4% |
| Fiber | 3.2g | 11% |
| Sugar | 6.5g | -- |
| Saturated Fat | 1.7g | 8% |
| Cholesterol | 7.0mg | 2% |
| Sodium | 55.0mg | 2% |
| Potassium | 19.0mg | 0% |
| Calcium | 27.0mg | 2% |
| Iron | 470.0mg | 2611% |
| Magnesium | 0.30mg | 0% |
| Zinc | 54.0mg | 491% |
| Vitamin C | 0.11mg | 0% |
| Vitamin A | 0.11mcg | 0% |
| Vitamin B6 | 1.5mg | 88% |
| Vitamin B12 | 0.29mcg | 12% |
| Folate | 6.0mcg | 2% |
| Vitamin E | 0.75mg | 5% |
| Vitamin K | 0.01mcg | 0% |
| Phosphorus | 720.0mg | 58% |
Is Mashed Kumara Good for You?
Mashed Kumara provides 115 calories per one cup (150g) with 2g protein, 21g carbohydrates, and 2.8g fat. It is a source of iron (2611% dv), zinc (491% dv), vitamin b6 (88% dv).
New Zealand sweet potato cooked and mashed with butter or milk, yielding a creamy orange side dish
Key Health Benefits of Mashed Kumara
- Iron (2611% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (491% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (88% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (58% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Mashed Kumara Nutrition with Gram
Use Gram to log mashed kumara 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 kumara?
Mashed Kumara contains 115 calories per one cup (150g).
How much protein is in mashed kumara?
Mashed Kumara provides 2g of protein per one cup (150g).
How many carbs are in mashed kumara?
Mashed Kumara has 21g of carbohydrates per one cup (150g).
Is mashed kumara good for tracking nutrition?
Yes. Mashed Kumara can be logged by calories, macros, and micronutrients in the Gram app.
How should I use mashed kumara in a meal plan?
Use Mashed Kumara 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 kumara and thousands of other foods with the Gram app.