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Fat-Free Sweet Potato Mash Calories
No added fat; rich in beta-carotene and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fat-Free Sweet Potato Mash (210 g) has 160 calories. That works out to 76 calories per 100 g. It contains 37.2 g of carbs, 2.9 g of protein, 0.3 g of fat and 5.3 g of fiber. Its 1652.7 µg of Vitamin A covers 184% of the Daily Value. Its glycemic index is 54 (low), so it raises blood sugar slowly.
Fat-Free Sweet Potato Mash Nutrition Facts
Selected: 1 cup (medium) · 210 g
160
KCAL / 210G
Carbs
37.2g
· 14% DV
Protein
2.9g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 7% · Fat 2%
Fat-Free Sweet Potato Mash nutrition facts table · 1 cup (medium) (210 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 57 mg | 2% |
| Total carbohydrate | 37.2 g | 14% |
| Fiber | 5.3 g | 19% |
| Protein | 2.9 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Fat-Free Sweet Potato Mash?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 210 g | 160 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 0.25 cup (quarter) | 53 g | 40 kcal |
| 100 g | 100 g | 76 kcal |
| ½ cup (half) | 105 g | 80 kcal |
| 1 serving (medium) | 150 g | 114 kcal |
| 1 serving (large) | 250 g | 190 kcal |
| 1 serving (extra large) | 350 g | 266 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Fat-Free Sweet Potato Mash
How do you make Fat-Free Sweet Potato Mash?
Steam or boil peeled sweet potatoes until tender, drain them well, then mash with a fork or potato masher. Add a little of the cooking water for a softer texture and season to taste. This simple homemade preparation is minimally processed.
How can you make Fat-Free Sweet Potato Mash creamy without butter?
Mash the sweet potatoes while they are hot and gradually mix in warm cooking water or unsweetened plant milk. A potato ricer also creates a smoother texture. Avoid adding too much liquid at once, since the mash can quickly become runny.
Why is Fat-Free Sweet Potato Mash watery?
Fat-Free Sweet Potato Mash is often watery because the sweet potatoes absorbed too much boiling water or were not drained thoroughly. Steaming them instead, or letting drained pieces sit briefly in the warm pot, helps remove excess moisture before mashing.
What goes well with Fat-Free Sweet Potato Mash?
Fat-Free Sweet Potato Mash pairs well with roasted vegetables, grilled chicken or fish, and savory lentil dishes. Its natural sweetness balances spicy or smoky flavors, so it also works as a side for meals seasoned with chili, cumin, or paprika.
Can you freeze Fat-Free Sweet Potato Mash?
Yes, Fat-Free Sweet Potato Mash freezes well. Cool it, portion it into airtight containers, and thaw it in the refrigerator before reheating. Stir in a little water if the texture seems thick or grainy after thawing.
How long does Fat-Free Sweet Potato Mash last in the fridge?
Fat-Free Sweet Potato Mash keeps for about 3–4 days in a sealed container in the refrigerator. Refrigerate it promptly after cooking, and discard it if you notice mold, an unusual smell, or a change in appearance.
Can you make Fat-Free Sweet Potato Mash ahead of time?
Yes, you can make Fat-Free Sweet Potato Mash ahead and refrigerate it until needed. Reheat it gently on the stovetop or in the microwave, stirring as it warms; add a splash of water if it has thickened in the fridge.
Can you leave the skin on for Fat-Free Sweet Potato Mash?
Yes, you can leave the skin on if you wash the sweet potatoes thoroughly before cooking. The mash will have a more rustic, slightly textured finish; peel them first or remove the skins after cooking if you prefer it smooth.
What can you add to Fat-Free Sweet Potato Mash for more flavor?
For a savory version, add black pepper, cumin, smoked paprika, or garlic. Cinnamon and nutmeg suit a sweeter flavor. Mix seasonings in gradually after mashing so they complement the sweet potato without overwhelming its natural taste.
Is Fat-Free Sweet Potato Mash good for you?
Yes, a plain version is minimally processed, contains no added fat, and provides beta-carotene and potassium from sweet potatoes. Its overall nutritional profile changes if you add ingredients such as cream, butter, or a lot of salt.
Fat-Free Sweet Potato Mash Vitamins & Minerals
Vitamins
Vitamin A
1652.7µg · 184% DV
B5
1.68mg · 34% DV
Vitamin C
26.88mg · 30% DV
B6
0.29mg · 17% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.55mg · 24% DV
Potassium ⭐
483mg · 14% DV
Phosphorus
67mg · 10% DV
Sodium
57mg · 2% DV
Fat-Free Sweet Potato Mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-Free Sweet Potato Mash
To burn the 160 calories in 1 cup (medium) (210 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fat-Free Sweet Potato Mash?
Fat-Free Sweet Potato Mash is made by cooking sweet potatoes and mashing them without adding oil or butter. Sweet potatoes originated in the Americas, and versions of mashed sweet potato are served in many cuisines as a side dish.
It has a smooth, soft texture and a naturally sweet, earthy flavour. Serve it warm alongside roasted vegetables, beans, or a main course; spices such as black pepper or cumin also work well. Its nutritional character is mainly carbohydrate, with beta-carotene, potassium and some fibre. A 100 g portion provides 76 calories. For a lighter, smooth consistency, loosen the mash with a little cooking water rather than cream.
How Nutritious Is Fat-Free Sweet Potato Mash?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fat-Free Sweet Potato Mash Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fat-Free Sweet Potato Mash Contain Allergens?
No known major allergens
Which Diets Is Fat-Free Sweet Potato Mash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fat-Free Sweet Potato Mash Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.