Mash potatoes

Side Dish

Item Rating: 78/100

1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		352.9 mg	15%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		0.6 mg	3%
Potassium		470.6 mg	10%

* 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

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

Source of Calories

Fat: 53 cal (25.5%)

Protein: 14 cal (6.7%)

Carbs: 141 cal (67.8%)

About Mash potatoes

Mashed potatoes are a classic dish made by boiling potatoes, mashing them, and often adding butter, milk, or cream for a smooth texture. Originating from Europe, specifically England, mashed potatoes have become a staple comfort food worldwide, commonly served alongside meat or vegetables. Nutritionally, potatoes are a good source of carbohydrates, making them a high-energy food. They contain various vitamins and minerals, including vitamin C, vitamin B6, potassium, and dietary fiber, though the profile can change depending on added ingredients. When prepared simply, mashed potatoes are low in fat and cholesterol, providing a versatile base for balanced meals.

Health Benefits

• Supports heart health with potassium, which aids in blood pressure regulation.
• Contributes to immune system function due to vitamin C content.
• Provides energy through complex carbohydrates, which are essential for body and brain function.

Dietary Considerations

Allergens: Contains dairy (e.g., milk, cream, butter)

Suitable for: Vegetarian, gluten-free (if prepared without gluten-containing additives)

Not suitable for: Vegan (unless dairy-free substitutes are used), low-carb diets

Selection and Storage

Store mashed potatoes in an airtight container in the refrigerator for up to 3-5 days. Reheat with a splash of milk or water to restore creaminess.

Common Questions About Mash potatoes Nutrition

Are mashed potatoes high in protein?

Mashed potatoes are relatively low in protein, with about 2-4 grams of protein per 1 cup serving (approximately 210 grams), depending on preparation. They are not considered a high-protein food but can complement a higher-protein meal.

Can I eat mashed potatoes on a keto diet?

Mashed potatoes are not suitable for a keto diet due to their high carbohydrate content. A 1 cup serving contains approximately 35-40 grams of carbohydrates, which can quickly exceed the daily carb limit for ketosis.

Are there any health benefits or concerns with eating mashed potatoes?

Mashed potatoes can provide beneficial nutrients like potassium (about 620 mg per 1 cup), vitamin C, and B vitamins. However, they are calorie-dense (usually 200-250 calories per serving) and can be high in saturated fat if heavy cream or butter is added. Moderation is key, particularly for those managing weight or blood sugar levels.

What is a recommended serving size for mashed potatoes?

A typical serving size for mashed potatoes is around 1 cup (approximately 210 grams). This portion size provides balanced nutrients without excessive calorie or carbohydrate intake, making it suitable for most diets in moderation.

How do mashed potatoes compare to baked or boiled potatoes nutritionally?

Mashed potatoes are often higher in calories and fat compared to plain baked or boiled potatoes due to added ingredients such as butter, milk, or cream. For example, while a plain baked potato contains around 150 calories, mashed potatoes with added toppings can range from 200-250 calories per cup.

Data Sources & Scientific References