Smashed Kumara Nutrition Facts: Calories, Macros & Health Benefits
Summary: Smashed Kumara contains 95 calories, 1.6g protein, 20g carbs, and 1.8g fat per one cup (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 1.6g | 3% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 1.8g | 2% |
| Fiber | 3.0g | 11% |
| Sugar | 6.0g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 180.0mg | 8% |
| Potassium | 2.4mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 360.0mg | 2000% |
| Magnesium | 0.30mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.55mg | 32% |
| Vitamin B12 | 0.21mcg | 9% |
| Folate | 6.0mcg | 2% |
| Vitamin E | 0.70mg | 5% |
| Phosphorus | 850.0mg | 68% |
Is Smashed Kumara Good for You?
Smashed Kumara provides 95 calories per one cup (150g) with 1.6g protein, 20g carbohydrates, and 1.8g fat. It is a source of iron (2000% dv), zinc (500% dv), vitamin b6 (32% dv).
Smashed and roasted sweet potato, a popular starchy side in New Zealand and Australia
Key Health Benefits of Smashed Kumara
- Iron (2000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (32% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (68% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Smashed Kumara Nutrition with Gram
Use Gram to log smashed 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 smashed kumara?
Smashed Kumara contains 95 calories per one cup (150g).
How much protein is in smashed kumara?
Smashed Kumara provides 1.6g of protein per one cup (150g).
How many carbs are in smashed kumara?
Smashed Kumara has 20g of carbohydrates per one cup (150g).
Is smashed kumara good for tracking nutrition?
Yes. Smashed Kumara can be logged by calories, macros, and micronutrients in the Gram app.
How should I use smashed kumara in a meal plan?
Use Smashed 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 smashed kumara and thousands of other foods with the Gram app.