Microwaved mashed sweet potato
1 potato of microwaved mashed sweet potato contains 122 Calories. The macronutrient breakdown is 83% carbs, 5% fat, and 12% protein. This is a good source of potassium (13% of your Daily Value), vitamin a (125% of your Daily Value), and vitamin b6 (26% of your Daily Value).
- Makes
- 1 potato
- Prep Time
- 1 minutes
- Cook Time
- 4 minutes
Ingredients
Directions
- Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
- Peel potatoes and mash with a small amount of low fat milk.
Nutrition Facts
For 1 potato of microwaved mashed sweet potato (160g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 122 | |
| Fats | 1g | 1% |
| Saturated fats | 0.4g | 2% |
| Trans fats | 0g | |
| Cholesterol | 2mg | 1% |
| Sodium | 61mg | 3% |
| Carbs | 26g | 9% |
| Net carbs | 22g | |
| Fiber | 4g | 13% |
| Sugar | 10g | |
| Protein | 4g | |
| Calcium | 101mg | 10% |
| Iron | 1mg | 10% |
| Potassium | 610mg | 13% |
| Vitamin D | 1μg | 4% |
| Vitamins and Minerals | ||
| Alpha carotene | 49μg | |
| Beta carotene | 13121μg | |
| Caffeine | 0mg | |
| Choline | 23mg | 4% |
| Copper | 0.2mg | 20% |
| Fluoride | 1μg | |
| Folate (B9) | 9μg | 2% |
| Lycopene | 0μg | |
| Magnesium | 36mg | 9% |
| Manganese | 1mg | 24% |
| Niacin | 2mg | 11% |
| Pantothenic acid | 1mg | 23% |
| Phosphorus | 105mg | 15% |
| Retinol | 27μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 2μg | 3% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 12% |
| Vitamin A IU | 21998IU | |
| Vitamin A | 1122μg | 125% |
| Vitamin B12 | 0.2μg | 9% |
| Vitamin B6 | 0.3mg | 26% |
| Vitamin C | 22mg | 25% |
| Vitamin D IU | 22IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 5% |
| Vitamin K | 3μg | 2% |
| Zinc | 1mg | 5% |
| Sugars | ||
| Sugar | 10g | |
| Sucrose | 3g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 2g | |
| Maltose | 4g | |
| Galactose | 0g | |
| Starch | 8g | |
| Fats | ||
| Saturated fats | 0.4g | 2% |
| Monounsaturated fats | 0.1g | |
| Polyunsaturated fats | 0.1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.1g | |
| Aspartic acid | 1g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.3g | |
| Lysine | 0.2g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.2g | |
| Serine | 0.2g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |
