Mashed potatoes with peas

Side Dish

Item Rating: 77/100

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

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		3.5 g	4%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		1.2 mg	6%
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

Source of Calories

Fat: 31 cal (16.0%)

Protein: 23 cal (12.0%)

Carbs: 141 cal (71.9%)

About Mashed potatoes with peas

Mashed potatoes with peas is a comforting dish commonly found in Western cuisine, especially in British and American households. It combines creamy mashed potatoes, typically prepared with milk and butter, with sweet, vibrant green peas. Potatoes are a rich source of carbohydrates, dietary fiber, and vitamin C, while peas offer a good amount of plant-based protein, vitamin A, and folate. Together, this dish provides a balance of energy, some protein, and an array of essential nutrients, making it a versatile side dish or a standalone vegetarian option when prepared with plant-based alternatives to dairy.

Health Benefits

• Potatoes are an excellent source of potassium, which supports healthy blood pressure regulation.
• Peas contain significant amounts of vitamin A, promoting good vision and immune health.
• The dietary fiber in both potatoes and peas supports digestive health and may help maintain a healthy gut microbiome.
• Peas are a great source of plant-based protein, essential for muscle repair and body tissue maintenance.
• Vitamin C from potatoes contributes to a strong immune system and aids in collagen production.

Dietary Considerations

Allergens: Contains milk, butter (contains dairy)

Suitable for: Vegetarian, gluten-free (if no gluten-containing additives are used)

Not suitable for: Vegan (if made with dairy products), lactose intolerance (if made with dairy products)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving, adding a splash of milk or plant-based alternative to restore creaminess if necessary.

Common Questions About Mashed potatoes with peas Nutrition

What is the nutritional content of mashed potatoes with peas?

A 1-cup serving of mashed potatoes with peas typically contains around 150-200 calories, 4-5g of protein, 4g of fiber, and about 30g of carbohydrates. It is also a good source of vitamin C, potassium, and some B vitamins from the potatoes, while peas contribute vitamin K, folate, and additional fiber.

Can I eat mashed potatoes with peas on a keto or low-carb diet?

Mashed potatoes with peas are not compatible with keto or low-carb diets due to their high carbohydrate content, which is about 30g per cup. Both potatoes and peas are starchy vegetables, which makes them unsuitable for low-carb meal plans.

Are mashed potatoes with peas healthy?

Mashed potatoes with peas can be a healthy dish as they provide a good amount of essential nutrients like fiber, vitamin C, potassium, and folate. However, the healthiness of the dish depends on preparation—avoiding high amounts of butter, cream, or salt can make it more nutritious and lower in calories and fat.

How much mashed potatoes with peas should I eat per serving?

A reasonable serving size for mashed potatoes with peas is about 1 cup, which provides a balanced portion of carbohydrates, fiber, and protein. For those monitoring calorie intake, aim to keep it within 150-200 calories per serving and pair it with lean protein and additional vegetables.

How do mashed potatoes with peas compare to plain mashed potatoes?

Mashed potatoes with peas generally have more fiber (4g vs. 2g per cup) and slightly more protein (4-5g vs. 2-3g per cup) compared to plain mashed potatoes. Peas also add extra vitamins like vitamin K and folate, making the dish more nutrient-dense.

Data Sources & Scientific References