Vegetables
How much fiber is in sweet potato (mashed (canned))?
4.3 g
of fiber in 1 cup of sweet potato (mashed (canned)) (255 g). That is a good amount: 11% of a man’s daily target (38 g) and 17% of a woman’s (25 g).
How it compares
Sweet potato, mashed (canned) ranks #13 of 73 vegetables and #80 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Turnip greens, cooked | 1 cup (144 g) | 5 g |
| Carrots, cooked | 1 cup, slices (156 g) | 4.7 g |
| Spinach, cooked | 1 cup (180 g) | 4.3 g |
| Sweet potato, mashed (canned) | 1 cup (255 g) | 4.3 g |
| Beet greens, cooked | 1 cup (144 g) | 4.2 g |
| Brussels sprouts, cooked | 1 cup (156 g) | 4.1 g |
| Green beans, cooked | 1 cup (125 g) | 4 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Taro, cooked | 1 cup, slices (132 g) | 6.7 g |
Getting to your daily target
You would need about 5.8 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in sweet potato (mashed (canned))?
1 cup of sweet potato (mashed (canned)) (255 g) contains 4.3 g of dietary fiber, according to USDA data. 100 g contains 1.7 g.
Is sweet potato high in fiber?
Good source of fiber. One serving gives 15% of the 28 g Daily Value used on US food labels. It ranks #13 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11514: “Sweet potato, canned, mashed”. Fiber, total dietary: 1.7 g per 100 g. Serving weight 255 g. How we calculate.