1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 2.0 grams of fat, and 33.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 235.3 mg | 10% | |
| Total Carbohydrates | 38.8 g | 14% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 588.2 mg | 12% | |
* 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 purple potatoes
Mashed purple potatoes are a vibrant twist on a traditional dish, made from purple-fleshed potato varieties such as Okinawan sweet potatoes or heirloom purple potatoes. Originating in South America and popularized in cuisines like Hawaiian and Peruvian, purple potatoes are celebrated for their bold color and earthy flavor. They are naturally rich in antioxidants, thanks to their high anthocyanin content, which also gives them their unique hue. Purple potatoes provide essential nutrients, including vitamin C, potassium, and dietary fiber. A single cup (200g) of mashed purple potatoes contains approximately 200 calories, 3g of protein, 45g of carbohydrates, and very little fat, making them an excellent choice for energy and nutrient-dense meals, especially in plant-based diets.
Health Benefits
- Rich in antioxidants, specifically anthocyanins, which help combat oxidative stress and may support heart health.
- High in potassium (about 600mg per cup), which aids in maintaining electrolyte balance and regulating blood pressure.
- Good source of dietary fiber (approximately 4g per cup), promoting digestive health and reducing cholesterol levels.
Dietary Considerations
Selection and Storage
Store whole purple potatoes in a cool, dark place for up to 3 weeks. Mashed purple potato leftovers should be refrigerated in an airtight container and consumed within 3-4 days.
Common Questions About Mashed purple potatoes Nutrition
What is the nutritional content of mashed purple potatoes?
Mashed purple potatoes are relatively low in protein, offering about 2 grams per 100 grams, and contain roughly 80 calories per 100 grams. They are high in antioxidants like anthocyanins, as well as potassium, vitamin C, and fiber, making them a nutrient-rich option for a balanced diet.
Can I eat mashed purple potatoes on a keto diet?
Mashed purple potatoes are not compatible with a keto diet as they are higher in carbohydrates, with approximately 17 grams of carbs per 100 grams. Keto diets typically require minimal carb intake, so this food would exceed typical limits.
Are mashed purple potatoes healthy?
Yes, mashed purple potatoes provide several health benefits, including high levels of antioxidants like anthocyanins, which support heart and brain health. They are also a good source of fiber for digestion and potassium for maintaining healthy blood pressure. However, they should be consumed in moderation due to their carbohydrate content.
What is the recommended portion size for mashed purple potatoes?
A typical serving size for mashed purple potatoes is about 1 cup (around 200 grams), which provides approximately 160 calories and 34 grams of carbs. Adjust portions based on your dietary needs, especially if you are managing carbohydrate intake.
How do mashed purple potatoes compare to regular mashed potatoes?
Mashed purple potatoes are nutritionally comparable to regular mashed potatoes but have higher levels of antioxidants due to their purple color. Purple potatoes provide similar amounts of carbohydrates, protein, and calories, but their anthocyanin content makes them a better option for enhancing antioxidant intake.
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.
