1 serving (200 grams) contains 214 calories, 4.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
251.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.5 mg | 7% | |
| Sodium | 635.3 mg | 27% | |
| Total Carbohydrates | 41.2 g | 14% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 729.4 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mash potato
Mashed potatoes, a staple dish originating from European cuisine, consist of boiled potatoes mashed to a creamy texture, often enhanced with milk, butter, or cream. Globally popular, this comfort food is versatile and can be modified to suit various cuisines and flavor profiles. Potatoes, the star ingredient, are a nutrient-dense root vegetable. They are a rich source of carbohydrates, primarily starch, and contain essential vitamins such as Vitamin C, B6, and minerals like potassium. The nutritional profile of mashed potatoes varies based on added ingredients, with higher fat and calorie content when prepared with butter or cream. A serving provides quick energy, alongside dietary fiber when the skin is retained, promoting digestive health. As a simple combination of whole foods, mashed potatoes can complement a balanced diet when consumed in moderation.
Health Benefits
- Rich in potassium, mashed potatoes help maintain healthy blood pressure levels and support muscle function.
- Contains Vitamin B6, which plays a crucial role in brain function and neurotransmitter synthesis.
- Provides a good source of carbohydrates, offering an energy boost for physical activity and daily tasks.
Dietary Considerations
Selection and Storage
Store mashed potatoes in an airtight container in the refrigerator for up to 3 days. Reheat gently with a splash of milk or water to restore creaminess.
Common Questions About Mash potato Nutrition
How many calories and nutrients are in mashed potatoes?
A one-cup serving of mashed potatoes made with whole milk and butter contains approximately 240 calories, 4 grams of protein, 9 grams of fat, and 35 grams of carbohydrates. They are a good source of vitamin C and potassium but relatively low in fiber compared to baked potatoes.
Are mashed potatoes suitable for a keto or low-carb diet?
Mashed potatoes are not suitable for a keto or low-carb diet due to their high carbohydrate content. One cup typically contains around 35 grams of carbs, which exceeds the daily carb limit for keto (usually 20-50 grams per day). Cauliflower mash is a popular low-carb alternative.
Do mashed potatoes have any health benefits or concerns?
Mashed potatoes provide essential nutrients like vitamin C and potassium, which support immune health and blood pressure regulation, respectively. However, if prepared with excess butter, cream, or salt, they can become calorie-dense and high in saturated fat, potentially contributing to weight gain or heart health concerns.
What is a healthy serving size of mashed potatoes?
A healthy serving size is typically about 1/2 to 1 cup, depending on your daily calorie needs and dietary goals. Pair mashed potatoes with lean protein and vegetables to create a balanced meal and avoid overindulging due to their calorie density.
How do mashed potatoes compare to baked potatoes nutritionally?
Mashed potatoes often contain added ingredients like butter and milk, increasing calories and fat content compared to plain baked potatoes. Baked potatoes have slightly more fiber and fewer calories since they are typically consumed without added fats. Choosing baked potatoes with minimal toppings offers a more nutrient-dense option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
