Your Recipe

Mashed Sweet Potatoes

Zutat  Menge  Kalorien 
Süßkartoffel, roh 1000g 860kcal
Butter ohne Salz 30g 215kcal
Milch, ganz 60g 36kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

4 large sweet potatoes, peeled and cut into chunks (about 1 kg)
60 ml milk or cream
30 grams butter
Salt to taste
Optional: brown sugar, cinnamon, nutmeg, maple syrup
Instructions:

Place sweet potato chunks in a large pot and cover with cold water. Bring to a boil over medium-high heat. Cook until sweet potatoes are tender, about 15-20 minutes.
Drain sweet potatoes and return them to the pot. Add butter and mash with a potato masher or fork until smooth.
Gradually add milk or cream, stirring until desired consistency is reached.
Season with salt and optional ingredients like brown sugar, cinnamon, nutmeg, or maple syrup for sweeter variations.
Serve hot as a side dish, garnished with a pat of butter or a drizzle of maple syrup if desired.





Nährwertangaben 
Portionsgröße  273 g | ml
Menge pro Portion  278
1162
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.7g 9%
Gesättigte Fettsäuren  6.4g 32%
Natrium 144mg 6%
Gesamte Kohlenhydrate  51g 19%
Ballaststoffe  7.5g 27%
Zucker  11g
Protein  8.3g 17%
Vitamin D 0.2mcg 1%
Kalzium 95mg 7%
Eisen  1.5mg 8%
Kalium 867mg 18%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 1828.6 mcg 203%
Thiamin [B1] 0.204 mg 17%
Riboflavin [B2] 0.176 mg 14%
Niacin [B3] 1.411 mg 9%
Pantothensäure [B5] 2.008 mg 40%
Vitamin B6 0.532 mg 31%
Cobalamin [B12] 0.094 mcg 0%
Folat [B9] 27.725 mcg 0%
Vitamin C 6 mg 7%
Vitamin D 0.165 mcg 1%
Vitamin E 0.832 mg 6%
Vitamin K 5.07 mcg 4%
Betain 0 mg 0%
Cholin 34.83 mg 6%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  51 g 19%
Sugars 11.2 g 22%
Ballaststoffe  7.5 g 27%
Carbohydrate 50.3 g 0%
Netto-Kohlenhydrate 39.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.195 g 0%
Arginin 0.14 g 0%
Asparaginsäure 0.96 g 0%
Cystein 0.056 g 0%
Glutaminsäure 0.401 g 0%
Glycin 0.159 g 0%
Histidin 0.079 g 0%
Isoleucin 0.141 g 0%
Leucin 0.236 g 0%
Lysin 0.17 g 0%
Methionin 0.074 g 0%
Phenylalanin 0.226 g 0%
Prolin 0.136 g 0%
Serin 0.223 g 0%
Threonin 0.21 g 0%
Tryptophan 0.078 g 0%
Tyrosin 0.088 g 0%
Valin 0.219 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 95.25 mg 7%
Kupfer 0.38 mg 42%
Fluorid 0.21 mcg 0%
Eisen  1.53 mg 8%
Magnesium 64.45 mg 15%
Mangan 0.65 mg 28%
Phosphor 134.45 mg 11%
Kalium 866.8 mg 18%
Selen 1.86 mcg 3%
Natrium 144.03 mg 6%
Zink 0.81 mg 7%
andere
Nährstoff Menge  DV
Wasser 207.628 g 0%
Asche 2.482 g 0%