The USDA's National Nutrient Database assumes a portion size of 1 cup for mashed potatoes, which checks in at 210 grams or just under a 1/2 pound. Sweet Spot; Drink Recipes. is 1.125 pounds. Nutrition (per serving): 227 calories, 34 grams carbohydrate, 13 grams protein, 4.5 grams fat, 6.5 grams fiber. 300 ml. Total Time : This measurement is also equal to 11.6 ounces per US cup. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Mashed Potatoes: We keep our potatoes pretty plain, but any kind of leftover mashed potatoes like ones made with sour cream, butter, cream, and other add-ins like herbs and cheese will work.If yours are very cheesy and rich, you might want to cut back on the added cheese for the casserole. In a 1/2 cup cubed sweet potato ( (1/2 Cup Cubed Serving) ) there are about 57 calories out of which 0 calories come from fat. Explore RAMDOM_KEYWORD for thousands of unique, creative recipes. For a typical serving size of 1 cup, chopped (or 35 g) the amount of Potassium is 177.8 mg. The weight of a big sweet potato is 180 grams, which is equal to 6.3 ounces. Net carbs in sweet potato arent much lower. 257.55. 3/4 cup flour. Add the yogurt, olive oil, cayenne, 1/2 teaspoon salt and 1/4 cup water. In a small bowl whisk together mashed sweet potato and buttermilk. Stir in the olive oil. (SWEET POTATO BIBINGKA) INGREDIENTS: Mashed Sweet potato 1 young coconut 1 pack glutinous 1 cup coconut milk 1 1/2 cup fresh milk or evaporated milk 1/4 cup melted butter 1/2 box of Eden cheese grated 1 cup brown sugar 2 cups billaay PROCEDURE 1. Scrub the potatoes, prick them several times with a knife or fork, and bake them for 1 hour or until very soft when pierced with a knife. Turn the dough out onto a lightly floured work surface and pat into a 1-inch thick disk. 1/4 cup mashed russet potatoes = 55g. 18 oz. I like starting with the potatoes cut into 2 inch chunks.This way when I boil the potatoes they cook more evenly and quickly, as 1. Spoon into a 2 quart oven proof baking dish. 1/2 cup of mashed potato made with milk and fat. in 1 cup, mashed. We found that it took 1.25 medium sweet potatoes to obtain 1 cup of sliced potato. : Calorie breakdown: 1% fat, 92% carbs, 7% protein. One baked, medium-sized russet potato contains around 31 grams of starch. There is Cup (177 mls) of Chopped Potato in a Potato. How to make healthy mashed potatoes. 1 1/2 cups mashed sweet potatoes cooled to room temperature 2 eggs 1 1/4 cup sugar 12 oz evaporated milk 3/4 tsp cinnamon 1/4 tsp nutmeg 1 tsp vanilla extract Crumb topping: 1/2 cup flour 1/4 cup brown sugar 1/4 cup butter cold whipped cream and additional cinnamon Instructions Place thawed pie crust dough in a deep dish pie plate and set aside. Approximately 40 grams 1 Cup Boiled and Mashed Sweet Potato; 1 Cup Buckwheat Flour; 1 teaspoon Cinnamon Powder; 1.5 cups Water or as required (One can use milk too) 1 teaspoon salt (Optional I have not added) Ghee/Butter/oil for shallow frying; Preparation. Ingredients 3 cups mashed sweet potatoes 1 cup white sugar 2 eggs, beaten cup milk 1 teaspoon vanilla extract cup butter, melted cup dark rum 1 cup brown sugar 1 cup chopped pecans cup self-rising flour cup butter, melted 1/4 teaspoon baking powder. dancing. Amount: 1 cup, mashed of SWEET POTATO,CKD,BLD,WO/ SKN Equals: 328.00 of g, gram in SWEET POTATO,CKD,BLD,WO/ SKN TOGGLE: from g, gram to cup, mashed quantities in Total. This chart is a quick reference for volume, ounces, and grams equivalencies for common ingredients. Nutrition Facts for Boiled Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. 1 metric cup of Sweet potato, canned, mashed weighs 269 grams [g] 1 US cup of Sweet potato, canned, mashed weighs 9 ounces [oz] Sweet potato, canned, mashed weigh (s) 269 grams per metric cup or 9 ounces per US cup, and contain (s) 101 calories per 100 grams (3.53 ounces) [ weight to volume | volume to weight | price | density ] Put the potatoes in a large pot and cover with cold water. Ingredients in US amounts: 1 stick of butter. According to the Verywell Fit Website, a180-gram sweet potato contains 0,1 grams (g) of fat. 1/2 cup protein enriched nut milk (we used Silk Cashew and Almond) 20-25 grams chocolate protein powder. It might not be traditional focaccia, but sweet potato focaccia is one of a kind. 100 grams. Navigation: from unit menu into unit menu converter tool . Heat the oven to 375 degrees with a rack in the middle position. Mashed Potatoes Nutrition A serving of mashed potatoes offers a small amount of protein about 2 grams and 18 grams of carbohydrate. Variations. One serving of a non-starchy vegetable = 5 grams of carbohyrdates. Stir in the mashed sweet potatoes. 1/4 cup mashed russet potatoes = 55g. We further considered data from the National Health and Nutrition Examination Survey, 2003-2004, 2005-2006, and Add all at once to the dry ingredients and use a spatula to fold the ingredients together into a soft but shaggy dough. 100 grams. 1 cup fresh pineapple=1/4 cup dried pineapple. 1 sweet potato=1 cup. Rum and Sweet Potato Casserole Recipe | Allrecipes tip www.allrecipes.com. According to the Verywell Fit Website, a180-gram sweet potato contains 0,1 grams (g) of fat. The dough will begin to clump together. In a medium bowl, whisk together the flour and teaspoon of the salt. 3.5 grams active dry yeast, a heaping 1 tsp; 60 mL water at 85F-95F 1/4 cup; 115 grams cooked & mashed sweet potato, 1/2 cup; 390 grams bread flour, 3 cups; 300 mL water at 85F-95F, 1 & 1/4 cup Sweet potato, 1/2 cup (100 grams), baked with skin: 90 calories, 0 grams fat, 20 grams carbohydrate, 3.3 grams fibre, 2 grams protein, 475 milligrams potassium, 20 milligrams vitamin C, 0.28 milligrams vitamin B6, 11.5 milligrams beta-carotene. How many calories are in 1 serving? 1 Fuyu persimmon = 1 cup = 0.25-0.3 pounds = 4.1-4.9 oz = 6 tbsp persimmon puree (based on 4.1 oz persimmon) At minimum, blend half of the persimmon. Use a 2 or 3-inch biscuit cutter to cut rounds. 0.1 grams saturated fat. With 8 grams per cup mashed, sweet potatoes make a significant contribution to your daily fiber goals: 25 grams for women and 38 grams for men. Calories per Serving. Make a pulse 1/2 cup (64 g) pecans in a food processor until a powder forms. Are mashed potatoes high fiber? Peel and mash the boiled sweet potato evenly. Foods related to sweet potato, without skin, boiled, cooked. There is 1 Cup (237 mls) of liced Potato S in a Potato. 1 1/4 cup. (baked sweet potatoes - 1 cup, mashed (200g)) your weight: jogging (5 mph) 22mins. One serving is 1 medium baked sweet potato (103 calories) or 1 cup cooked sliced or mashed sweet potato (180 calories). One Potato Equals. Cooking garlic: Cooking garlic makes it less spicy. There are 114 calories in 1 cup of cubed Sweet Potato. 1 1/3 cup. In a large mixing bowl, mash sweet potatoes in 2 tablespoons of liquid. Ingredients: 1 cup mashed sweet potato. Ingredients for the sweet potato focaccia. Master silky mashed potato with this easy recipe. Get nutrition facts in common serving sizes: 100g, 1 cup, 1 medium. 1/2 cup winter squash (acorn, butternut) 1/2 cup succotash. 6% from Protein (4.5g) 1% from Fat (0.5g) 92% from Carbs (58g) Quick Stats. The fiber is sweet potatoes also makes them a weight-loss asset. That is approximately 6 cups. Step 3 of 3 Convert amount of SWEET POTATO,CKD,BLD,WO/ SKN measure. Instructions. 210 calories are in 1 cup - it is the same (calorie-wise) to 1.48 cups of potatoes, 9.0 pieces roasted garlic and parmesan potatoes, and 4.88 oz baked potato stuffed with bacon and cheese. A large potato is nearly the size of an avocado and will fit the palm of your hands without curling your fingers around it. There are 86 calories in 100 grams of Sweet Potato. how many teaspoons in a cup of sugar; Since it depends on the individual size of the sweet potatoes, 3 cups worth! swimming (25 yards per min) 34mins aerobic dancing. 8 exact. Therefore 1/4 pound of grated sweet potato = 1 cup. There is Cup (158 mls) of French Fried Potato in a Potato. The favorite choice for the term "Mashed Potatoes" is 1 cup of Mashed Potato which has about 33 grams of carbohydrate. Preheat oven to 375F/190C. 300 ml and 1 tbsp. Prep : 5 mins. And only 14 grams of carbs vs. 35 grams in real mashed potatoes. Spray 1-quart casserole with cooking spray. 1 These values represent the amount of food customarily consumed per eating occasion and were primarily derived from the 1977-1978 and the 1987-1988 Nationwide Food Consumption Surveys conducted by the U.S. Department of Agriculture. Add a pinch salt and bring to a simmer over medium-high heat. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Of those carbs, roughly 2 grams are from fiber, or about 6 percent of the daily value. In a large mixing bowl add the mashed sweet potato, nutritional yeast, coconut flour, tapioca flour and salt until the dough forms a dry, crumbly mixture. 2 eggs. 375 ml and 1 tbsp. Last year around the same time prices were $14-16, down from mostly $16-17 in 2016 and $16-18 in 2015. How many calories in Boiled Sweet Potatoes? 100 grams of mashed sweet potato contains 76,39 calories. 8.7 ounces [oz] of MASHED SWEET POTATOES, UPC: 075900003338 fill 1 US cup. There are 258 calories in 1 cup of Sweet Potato (Mashed, Canned). 1 sweet potato=1 cup. Serving Size: cup (210g. Therefore 1/4 pound of grated sweet potato = 1 cup. To answer How many sweet potatoes in a cup we went to the grocery store to check out the produce section. After surveying the vegetable selection we discovered that 1 pound of sweet potatoes is equal to 2 large or 3 medium sweet potatoes. We decided to use a medium sweet potato for our measurements. Want a Fancy Cocktail? 508 mg of potassium per 100g, from Sweet potato leaves, raw corresponds to 11% of the potassium RDA. 500 grams of mashed potato = 1 2 / 3 Imperial cups of mashed potato. I have updated this in the recipe card, thank you! One serving of potato is 1 medium boiled or baked white potato (144 calories) or 1 cup diced or mashed potato (134 calories). Sugar in a 1 cup mashed potato is about 2.9 g and the amount of protein in a 1 cup mashed potato is approximately 3.78 g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a 1 cup mashed potato . One serving of baked potato (white or sweet), How many Imperial cups is 100 grams of mashed potato? One serving or 1/4th of the recipe contains only 99 calories. There is Cup (118 mls) of Cooked and Mashed Potato in a Potato. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. bicycling. Ingredients for the sweet potato focaccia. Simmer until very tender, 12 to 15 minutes. Total carbs in a 1 cup mashed potato is 33.01 (g), 11% of daily value. Heat oven to 350 degrees. 100g butter, chopped extra to serve . A cup of all-purpose flour weighs 4 1/4 ounces or 120 grams. How many cups is 4 lbs of sweet potatoes? Medium-sized potatoes are approximately 7.5 ounces. 450 grams of mashed potato = 1.5 Imperial cups of mashed Large potatoes start at 10 ounces in weight or 0.29 kilograms. 1 thyme sprigs (to serve) 1 thyme sprigs (to serve) Copy text . One serving of raw or cooked cauliflower has: 25 calories; 0 grams of fat; 5 grams of carbohydrates; 2 Heat some oil in a skillet, then add the potato patties. Calories per Serving. Paleo, vegan, and dairy free. Sweet Potato Nutrition. Once mashed with cauliflower it adds nice flavor. Tastes like sweet potato pie and a delicious way to get in more veggies! Preheat the oven to 350F. Or you can use Baker's Joy spray. Custom Food Search: Its recommended to limit your daily sodium intake to 2000 mg or 2 grams per day. No blender? I use Yukon Gold potatoes because they have a rich yellow color and buttery texture that makes them the perfect choice for healthy mashed potatoes (that uses less butter than traditional recipes).. 100 grams butter, chopped extra to serve . 36mins. Instructions: Since they contain a small amount of fiber, the same serving size clocks in at 54.9 grams net carbs . 86 kcal (359 kJ) 1 cup, cubes, 133 grams. how many teaspoons in a cup of sugar; Since it depends on the individual size of the sweet potatoes, 3 cups worth! Add the gelled up flax egg to the mixture and stir until combined. Nutrition Facts for Sweet Potato 1 cup cubed. Meat: I love cooked ham in this dish, but leftover cubed turkey prices of $12-16 for a 40-pound carton of orange sweet potatoes from eastern North Carolina Feb. 26. Get full nutrition facts and other common serving sizes of Sweet Potato including 1 oz and 1 13 cm long. When cubing, we needed 1.3 sweet potatoes to reach the 1 cup mark. 2. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ( 5 ): Calories: 86. Water: 77% Protein: 1.6 grams. Also, how many calories are in a cooked sweet potato? Detailed information on calories, fat, cholestrol and other nutrition facts for Sweet Potato 1 cup cubed. The length of this item is 5.75 inches, and it has a diameter of 2.5 inches. When cubing, we needed 1.3 sweet potatoes to reach the 1 cup mark. How many carbs are in a 1/2 cup of sweet potatoes? Pour the wet ingredients into the flour mixture and mix together until fully combined. 1 cup shredded cheddar about 4 ounces Directions. cup (183 grams) mashed baked peeled sweet potato; cup (120 grams) whole milk; cup (57 grams) unsalted butter; elastic dough forms, 12 to 13 minutes; add up to remaining cup (31 grams) all-purpose flour, 1 tablespoon (8 grams) at a time, if dough is too sticky. It might not be traditional focaccia, but sweet potato focaccia is one of a kind. In a large bowl, mash sweet potatoes. Dietary fiber reduces hunger hormone levels, slows digestion and improves blood sugar control. (1/2 cup = 15 grams of carbs). 1 1/2 cup. This keto sweet potato casserole recipe is actually a butternut squash cauliflower casserole, but tastes like the real sweet potatoes! 1/4 cup pineapple chunks = 40 grams. Carbohydrate, by difference (g) 41.18. In this regard, how much does sweet potato cost? Nutrition facts label for Sweet potato, cooked, boiled, without skin [Sweetpotato] Do not use all of the oil all at once, or the first few patties will be much oilier than the later ones. This weight is less than a cooked one, that is nearly 200 gram or 7.1 ounces. Sweet Potatoes cup measurements and equivalents in grams g and ounces oz. (1/2 cup = 15 grams of carbs). Mashed sweet potato, which is cooked and boiled, is around 347 grams per metric cup. Calories 249 12% DV; Protein 4.5 g 9% DV; About Sweet potato, canned, mashed. 0 grams trans fat. A fork should easily piece through the whole chunk. 3.5 grams active dry yeast, a heaping 1 tsp; 60 mL water at 85F-95F 1/4 cup; 115 grams cooked & mashed sweet potato, 1/2 cup; 390 grams bread flour, 3 cups; 300 mL water at 85F-95F, 1 & 1/4 cup 10. 1 cup (2 oz) of roasted potato (cubed) 1 cup of canned pumpkin. The U.S. Department of Agriculture reported f.o.b. Preheat the oven to 190C. The smallest potatoes are those less than 5 ounces in weight. 3 cup (630 grams) cooled mashed potatoes (fresh, leftover or store bought) 1 cup (110 grams) grated cheese (I use a cheddar cheese-gruyere combination) 1/4 cup finely chopped green onion (or more) 1-2 green onions; 1/4 cup (6 grams) chopped fresh parsley; 1/4 cup (31 grams) all purpose flour (or less if mashed potatoes are dry) Also, the total amount of pecans needed is 256 grams, divided. 10. Sweet potato, without skin, boiled, cooked contains 249 calories per 328 g serving. 8 oz dark chocolate, divided. 1 cup mashed sweet potatoes. In a medium sized mixing bowl whisk the eggs, milk, maple and vanilla extract until fully combined. That is approximately 6 cups. Its also rich in fiber (3.9g) and contains vitamins A and C. 1 1 Fuyu persimmon = 1 cup = 0.25-0.3 pounds = 4.1-4.9 oz = 6 tbsp persimmon puree (based on 4.1 oz persimmon) At minimum, blend half of the persimmon. The latter is 19 g sugar and 8.2 g of dietary fiber, the rest is complex carbohydrate. Put the potatoes in a medium pot and cover with cold water by 1 inch. 1 cup fresh pineapple=1/4 cup dried pineapple. Converter for quantity amounts of Sweet potato, canned food, mashed between units measured in g, gram, dag, dekagram (10g), portion 100 g, grams, kg, kilogram (1,000g), oz, ounce (28.35g), lb, pound (16oz), cup, can (404 x 307) culinary or nutritional content and how much per weight versus volume conversion of its measuring values. A large potato is nearly the size of an avocado and will fit the palm of your hands without curling your fingers around it. 2 teaspoons vanilla. How many Imperial cups is 450 grams of mashed potato? A single (1 Cup Cubed Serving) 1 cup cubed contains about 73 mg of sodium. Thick and creamy Sweet Potato Smoothie made with 2 1/2 cups of veggies and loaded with vitamin A & C, fiber, antioxidants, and healthy fats! Nutrition Facts for Mashed Sweet Potatoes - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. However, when measuring for 1 cup of mashed, 2 whole sweet potatoes did the trick. 21mins. Here is the list of common weights of mashed potato converted into volume with Imperial cups: How many Imperial cups is 500 grams of mashed potato? Its also rich in fiber (3.9g) and contains vitamins A and C. 1 Wash the sweet potato under running water. 1/4 cup pineapple chunks = 40 grams. They are also similar in caloric content. Mashed Potatoes on a Low-Fiber Diet According to the U.S. Department of Agriculture, a 1-cup serving of potatoes without the skin contains 3.2 grams of dietary fiber, slightly more than half the fiber you'd receive 1 pound grated sweet potato = 4 cups. Combine the coconut, flour, brown sugar, chopped nuts and melted butter. Sweet potato Cooked, baked in skin, without salt 1 medium (2" dia, 5" long, raw) 102.6 calories 23.6 grams carbs 0.2 grams fat 2.3 grams protein 3.8 grams fiber 0 mg cholesterol 0.1 grams saturated fat 41.0 mg sodium 7.4 grams sugar 0 grams trans fat Get full nutrition facts and other common serving sizes of Sweet. The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Mashed Potatoes is shown below. Combine the mashed sweet potatoes with the white sugar, soft butter or margarine, beaten eggs, vanilla and milk. Where regular mashed potatoes run at 237 calories. However, when measuring for 1 cup of mashed, 2 whole sweet potatoes did the trick. 1 077.59. 1/2 cup of spaghetti/pasta sauce. 18 oz. 3.834 cups. 1 TBSP Birota Foods Unsweetened Smart Cocoa. 9. Where do the calories come from? Large potatoes start at 10 ounces in weight or 0.29 kilograms. 1 2/3 cup. The most common meaning of the word sweet potato refers to one cup of cubed sweet potato, which comprises around 27 grams of carbohydrate per serving. A cup of raw sweet potato is almost 133 grams or 4.7 ounces. Glossary; Measurements; Substitutions; sweet potatoes, cooked, mashed: 200 g: 7.1 oz: sweet potatoes, raw, sliced: 150 g: 5.3 oz: 350 ml. Get full nutrition facts and other common serving sizes of Sweet Potato (Mashed, Canned) including 1 1/2 cup or 1/2 medium (3 oz) boiled potato. From cup, mashed to g, gram quantity. Can I add cream cheese or sour cream: Sure, add to taste. Use yours as the ideal side dish, or top with crispy bacon, blue cheese or spring onion for a loaded version. Stir in granulated sugar, salt, egg product, milk Prepare all the ingredients. Crust. 86 kcal (359 kJ) 1 cup, cubes, 133 grams. 114 kcal (477 kJ) 1 sweetpotato, 5" long, 130 grams. This corresponds to an RDA percentage of 4%. On the other hand, the smaller size contains around 60 grams, which is equivalent to 2.1 ounces. Total Carbs in 1 cup mashed potato - Nutrition Facts for 1 Total carbs in a 1 cup mashed potato is 33.01 (g), 11% of daily value. 1/2 cup (packed) brown sugar. 200 ml and 2 tbsp. Drink Recipes See All Drink Recipes. 8 exact. Medium-sized potatoes are approximately 7.5 ounces. The smallest potatoes are those less than 5 ounces in weight. Your Daily Values may be higher or lower depending on your calorie needs. Total carbs in a 1 cup potato is 23.56 (g), 8% of daily value. Sweet potato, cooked, boiled, without skin [Sweetpotato] Serving size: 100 grams 1 ounce (28g) 1 cup, mashed (328g) 1 medium (151g) FOOD SUMMARY. Sweet Potatoes cup measurements and equivalents in grams g and ounces oz. A serving is 1 cup, or about 100 grams, of chopped cauliflower. 1 US customary cup of mashed potato is 250 grams. How much is 2 US cups of mashed potato in grams? 2 US customary cups = 500 grams of mashed potato. How much is US cup of mashed potato in grams? US customary cup = 188 grams of mashed potato. How much is 2/3US cup of mashed potato in grams? 2 / 3 US customary cup = 167 grams of mashed potato. Add sugar, milk, oil, and eggs to mashed sweet potatoes and mix well. 114 kcal (477 kJ) 1 sweetpotato, 5" long, 130 grams. There are 115 calories in 1 medium (5.3 oz) of Sweet Potato, boiled, without skin. 1/2 cup yam, sweet potato. Remove from the oven and scoop out the insides as soon as they are cool enough to handle. potatoes contain 480 grams of calories 35 grams of fat 21 grams of saturated fat 200 milligrams of cholesterol and 39 grams of carbohydrate. Mashed Potatoes Can Be Healthy - If You Make Them Right top www.livestrong.com. 2. Dry the sweet potato. MASHED SWEET POTATOES, UPC: 075900003338 weigh (s) 262 grams per metric cup or 8.7 ounces per US cup, and contain (s) 97 calories per 100 grams (3.53 ounces) [ weight to volume | Fry the potato patties until they turn golden, about 15 to 20 minutes. Today sweet potato fries are very popular in more trendy restaurants. One medium cooked sweet potato with skin has about 105 calories and 4 grams of dietary fiber. is 1.125 pounds. Heat a large skillet on the stove top and a little coconut oil to grease the pan. Peas, green, cooked 1/2 cup Plantain, ripe 1/3 cup Potato Baked with skin 1/4 large (3 oz) Boiled 1/2 cup or 1/2 medium (3 oz) Mashed with milk and fat 1/2 cup French fried (oven-baked) 1 cup (2 oz) Spaghetti/pasta sauce 1/2 cup Squash, winter (acorn, butternut) 1 cup /sweet potato, plain 1/2 cup Serving Size Crackers Instead, use a little bit of oil at a time. DEIDRE STEPHENSON. 3.834 cups. 1 pound grated sweet potato = 4 cups. Grease a 12 cup bundt pan with shortening, then dust with flour. This serving contains 0.5 g of fat, 4.5 g of protein and 58 g of carbohydrate. walking (15 minute mile) 41mins. Sweet potato puree from the potato's flesh has about 3 grams of fiber in 1/2 cup, and a slice of sweet potato pie has just 1 gram of fiber. 100 grams of mashed potato = 1/3 Imperial cup of mashed potato. 1/2 cup milk . 9. Flip them over using a spatula, then cook them for another 15 minutes. Mashed Potato Recipes; Pasta Sauce Recipes; Potato Side Dish Recipes; Rice Side Dish Recipes; Salad Dressing Recipes; 1 cup. This portion is 1 CHO exchange= 15 grams of carbohydrates o Oatmeal - cooked o Sweetened cereal (Check labels, this is an average only) o Peas o Unsweetened apple sauce o Corn o Potato salad o Fruits: Canned pears or peaches, fruit cocktail, mango o Beans, legumes, lentils - cooked o Potato - mashed or diced o Sweet potato o Pumpkin Drain and return to the pot. A cup of mashed sweet potato contains a whopping 59.2 grams total carbs . 262 grams [g] of MASHED SWEET POTATOES, UPC: 075900003338 fill 1 metric cup. Sprinkle over the top of the sweet potatoes. 1/2 cup packed mashed sweet potatoes (125 grams) 1/3 cup sourdough discard (50 grams) 1/4 cup milk; 1 tablespoon sour cream (full fat) Vegetable oil, as needed, for frying; For Topping: 1/2 cup granulated sugar; 1 teaspoon cinnamon; Directions. Preheat oven to 350 degrees Fahrenheit.