1 serving (200 grams) contains 150 calories, 4.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
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 | 2.4 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 705.9 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 Mashed potatoes with spinach
Mashed potatoes with spinach is a comforting dish combining creamy potatoes and nutrient-rich spinach. Originating as a versatile side dish in various cuisines, it is prevalent in Western cooking and often customized globally. Potatoes provide carbohydrates for energy, along with potassium and vitamin C, while spinach is a powerhouse of nutrients like vitamin K, vitamin A, and iron. The dish offers a balanced profile of macronutrients, vitamins, and minerals, making it both nutritious and satisfying.
Health Benefits
- Spinach is rich in vitamin K, supporting bone health and blood clotting.
- Potatoes are an excellent source of potassium, essential for maintaining heart health and regulating blood pressure.
- The dish provides dietary fiber from spinach, promoting healthy digestion and preventing constipation.
Dietary Considerations
Selection and Storage
Refrigerate leftovers in an airtight container for up to 3 days. Reheat gently over low heat, adding a splash of milk or water for creaminess.
Common Questions About Mashed potatoes with spinach Nutrition
What is the nutritional content of mashed potatoes with spinach?
A one-cup serving of mashed potatoes with spinach typically contains around 150-200 calories, 4-6 grams of protein, 4-6 grams of fat (depending on added butter or cream), and around 25-30 grams of carbohydrates. It is also a good source of vitamins A, C, and K from the spinach, along with potassium and fiber from the potatoes.
Can I eat mashed potatoes with spinach on a low-carb or keto diet?
Mashed potatoes with spinach are not ideal for a keto diet due to their high carbohydrate content, with about 25-30 grams of carbs per cup. For a low-carb alternative, consider substituting the potatoes with mashed cauliflower while keeping the spinach for added nutrients.
Are mashed potatoes with spinach healthy?
Mashed potatoes with spinach can be healthy, as they provide essential nutrients like fiber, potassium, and vitamins A, C, and K. However, the healthiness often depends on how they are prepared—adding excessive butter, cream, or salt can increase fat and sodium content, so moderation is key.
How much mashed potatoes with spinach is a recommended serving?
A typical serving size is about 1 cup (roughly 200 grams), which is sufficient as a side dish. This portion size provides balanced nutrition without contributing excessive calories, especially if paired with a protein source and other vegetables.
How do mashed potatoes with spinach compare to mashed cauliflower?
Mashed potatoes with spinach are higher in carbohydrates and calories compared to mashed cauliflower with spinach, making the latter a better choice for low-carb diets. However, potatoes provide more potassium and a creamier texture, while cauliflower is lower in calories and carbs but may require more seasoning for flavor.
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.
