Quick Answer
It takes approximately 2 medium sweet potatoes (about 1 1/2 pounds total) to make 3 cups of mashed sweet potatoes. This is based on the general guideline that 1 medium sweet potato yields about 1 cup mashed.
Calculating Amount Needed
To determine how many sweet potatoes you need to end up with 3 cups mashed, here are some key details:
- A medium sweet potato weighs approximately 3/4 pound.
- A medium sweet potato yields around 1 cup mashed.
- So 2 medium sweet potatoes (about 1 1/2 pounds total) will give about 2 cups mashed.
- Adding an extra medium sweet potato (another 3/4 pound) will get you to 3 cups mashed.
So the answer is approximately 2 to 3 medium sweet potatoes total, depending on size.
Factors That Affect Yield
Several factors can affect the yield when mashing sweet potatoes:
Sweet Potato Size
Potato size has a big impact on mashed yield. For example:
- A small sweet potato may only yield around 1/2 cup mashed.
- A medium sweet potato yields about 1 cup.
- A very large sweet potato could yield up to 1 1/2 cups mashed.
So pay attention to the size of the sweet potatoes. Medium sweet potatoes around 3/4 pound each will be your best bet.
Moisture Content
Drier sweet potatoes will yield a little less mashed compared to moist, juicy ones. Overly dry sweet potatoes may even require extra liquid added when mashing to reach the right consistency.
Preparation Method
How you cook and prepare the sweet potatoes also affects the mashed yield:
- Boiling tends to maximize yield compared to roasting or baking.
- Leaving the skins on when mashing gets you more volume.
- Over-mashing can compress the sweet potatoes and decrease the final quantity.
For best results, boil sweet potatoes with skins on until very tender before mashing.
Type of Sweet Potato
There are many different varieties of sweet potato. Some general differences:
- Orange-fleshed sweet potatoes tend to be moister than white/yellow-fleshed varieties.
- Heirloom varieties like Garnet have a smooth, creamy texture.
- Japenese sweet potatoes are typically drier and a little stringy when mashed.
Moist, orange-fleshed sweet potatoes like Garnets or Jewels will yield more mashed per spud.
Step-By-Step Guide
Here is a simple step-by-step guide to mashing the right amount of sweet potatoes for 3 cups:
- Purchase 2 to 3 medium sweet potatoes per the size guidelines.
- Scrub potatoes well under running water.
- Chop sweet potatoes into 1-inch cubes.
- Place chopped sweet potatoes in a pot and cover with water.
- Bring to a boil over high heat, then reduce to a simmer.
- Cook until very tender when pierced with a fork, 15 to 20 minutes.
- Drain the sweet potatoes well and return to the hot pot.
- Mash the sweet potatoes with a potato masher or ricer.
- Measure out 3 cups of the mashed sweet potatoes.
- Enjoy immediately or let cool completely before storing.
Following this process will yield the perfect 3 cups of mashed sweet potatoes for your recipe needs.
Storage
Properly stored, mashed sweet potatoes will keep for 3 to 5 days in the refrigerator.
- Allow mashed sweet potatoes to cool completely before storing.
- Transfer to an airtight container, removing as much air as possible.
- Store in the refrigerator for up to 5 days.
- Reheat gently on the stovetop or in the microwave before serving.
- You can also freeze mashed sweet potatoes for longer storage.
With proper storage, you can make your 3 cups of mashed sweet potatoes ahead of time.
How to Use 3 Cups Mashed Sweet Potatoes
Once you’ve mashed the perfect 3 cups of sweet potatoes, here are some delicious ways to enjoy them:
As a Side Dish
- Season with butter, maple syrup, cinnamon, and a pinch of salt for a classic side.
- Stir in roasted garlic, fresh thyme, and Parmesan cheese for a savory twist.
- Top with crunchy pecans or toasted marshmallows for extra texture and flavor.
In Casseroles and Gratins
The creamy texture makes mashed sweet potatoes perfect for casseroles:
- Make a sweet potato and sausage casserole for a hearty autumn meal.
- Add layers of mashed sweet potatoes, spinach, and cheese for a vegetarian gratin.
- Top a shepherd’s pie with mashed sweet potatoes instead of regular potatoes.
As Pancake and Waffle Topping
For a delicious brunch, try:
- Drizzle mashed sweet potatoes over pancakes or waffles instead of syrup.
- Mix into the batter of pancakes, muffins, or quick breads.
- Use as a base for sweet potato pancakes, adding eggs, flour, baking powder, cinnamon and nutmeg.
In Soup
To add creaminess and body to soup:
- Purée 1 to 2 cups mashed sweet potatoes into vegetable or tomato soup.
- Make sweet potato soup with chicken or veggie broth and seasonings.
- Use in African peanut stew as a flavorful thickener.
As Baby Food
Mashed sweet potato is a great first food for babies:
- Has a smooth, creamy texture that’s easy to swallow.
- Provide an excellent source of vitamin A and fiber.
- Sweet and mild taste appeals to babies’ palates.
Simply mash or purée the sweet potatoes with a bit of water, milk, or plain yogurt to reach the desired consistency.
Nutrition Facts
Mashed sweet potatoes are very nutritious and provide these health benefits:
- Excellent source of vitamin A – supports immune function and eye health.
- Good source of vitamin C, manganese, copper, pantothenic acid.
- High in fiber – 4 grams per cup cooked.
- Rich in antioxidants like beta carotene.
- Contain some protein – about 2 grams per cup.
- Low glycemic index food despite natural sweetness.
Here is the nutrition data for a 1 cup serving of mashed, boiled sweet potatoes (without added salt or fat):
| Nutrition Facts | 1 cup |
|---|---|
| Calories | 103 |
| Fat | 0.2 g |
| Sodium | 41 mg |
| Carbohydrates | 23.6 g |
| Fiber | 4 g |
| Sugars | 7 g |
| Protein | 2.3 g |
| Vitamin A | 277% DV |
| Vitamin C | 33% DV |
| Calcium | 5% DV |
| Iron | 8% DV |
| Potassium | 15% DV |
As you can see, just 1 cup provides over 250% of your daily vitamin A needs. The fiber, vitamins, minerals, and antioxidants in sweet potatoes provide their many health benefits.
Cost Comparison
Based on average prices, here is a cost comparison for getting 3 cups mashed sweet potatoes:
| Option | Estimated Price |
|---|---|
| 2 medium sweet potatoes | $1.50 to $2.50 |
| 1 (29 oz) can sweet potatoes | $2.79 to $3.29 |
| 1 (32 oz) bag frozen cooked sweet potatoes | $3.49 to $4.49 |
| 1 (24 oz) container pre-made mashed sweet potatoes | $3.99 to $4.99 |
As you can see, starting with 2 to 3 medium fresh sweet potatoes is the most cost effective option per cup. Canned or frozen sweet potatoes cost a little more but involve less preparation. Pre-made mashed sweet potatoes are the most expensive but offer the ultimate convenience.
Converting Cups to Grams
When following recipes from different countries, you may need to convert between cups and grams:
- 1 cup (232g) of mashed sweet potatoes weighs approximately 232 grams.
- So 3 cups (696g) of mashed sweet potatoes is about 696 grams.
- You can convert grams to cups for any quantity needed.
Here is a handy conversion chart:
| Cups | Grams |
|---|---|
| 1 cup | 232 g |
| 2 cups | 464 g |
| 3 cups | 696 g |
| 4 cups | 928 g |
| 5 cups | 1160 g |
So whether a recipe calls for 500g or 3 cups, you can easily convert between the units.
Common Questions
Here are answers to some common questions about mashing sweet potatoes:
Can I prepare sweet potatoes ahead of time?
Yes, you can boil, mash, and refrigerate sweet potatoes up to 5 days before using. You can also cook and mash them 1 month in advance to freeze.
Should I peel sweet potatoes before mashing?
Peeling is optional. Leaving the skin on provides more fiber and nutrients. Just wash the sweet potatoes well before boiling.
What’s the best way to mash them smoothly?
Use a ricer or food mill for the smoothest texture. A potato masher or fork will leave some chunks. Puréeing makes it completely smooth.
Is it better to bake, roast or boil sweet potatoes for mashing?
Boiling maximizes moisture content for the best mashed texture. Baking or roasting condenses the sweet potatoes.
How do I make mashed sweet potatoes creamier?
Stir in a little milk, cream, or butter after mashing. Avoid over-mixing which can make them starchy.
Can I substitute regular potatoes in sweet potato recipes?
Not always, as the flavors and textures differ. Adjust seasonings to account for the less sweet flavor in regular potatoes.
Tips for Making Perfect Mashed Sweet Potatoes
Follow these tips for light, fluffy sweet potato mashing every time:
- Start with medium or large sweet potatoes for better yield.
- Peel before cooking if you prefer smoother texture.
- Boil until very tender all the way through when pierced.
- Drain well and let steam 1 minute to dry out.
- Mash gently with ricer or masher, leaving some chunks.
- Fold in dairy, herbs, spices, or other mix-ins.
- Don’t over-mix, which can make the texture gluey.
- Season with salt, pepper, brown sugar, cinnamon, etc to taste.
Properly cooking and gently mashing the sweet potatoes is key to retaining their lovely texture.
Sweet Potato Mash Variations
Don’t limit yourself to plain mashed sweet potatoes. Jazz them up with mix-ins:
Savory ideas:
- Roasted garlic or caramelized onions
- Grated parmesan or goat cheese
- Chopped fresh sage, rosemary or thyme
- Toasted pine nuts or pecans
- Minced jalapeño for heat
Sweet ideas:
- Brown sugar, maple syrup or honey
- Warm spices like cinnamon, nutmeg, ginger, allspice
- Vanilla extract
- Orange or lime zest
- Mini chocolate chips or chopped nuts
Let your imagination run wild with different herb and spice combinations!
Conclusion
Mashing the perfect quantity of sweet potatoes comes down to:
- Allowing 1 medium sweet potato per 1 cup mashed
- Purchasing 2 to 3 medium sweet potatoes to end up with 3 cups
- Boiling with skins on until completely tender
- Mashing while still hot until reaching desired texture
With this simple guide, you’ll never have to guess how many sweet potatoes it takes again. Now go enjoy them mashed, casseroled, baked into breads, blended into soups, and so much more.
