Mashed red potatoes

Side Dish

Item Rating: 79/100

1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 4.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		352.9 mg	15%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 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

🍯 Low sugar

Source of Calories

Fat: 42 cal (21.4%)

Protein: 14 cal (7.1%)

Carbs: 141 cal (71.5%)

About Mashed red potatoes

Mashed red potatoes are a comforting side dish made by mashing boiled red potatoes, often with milk, butter, or cream for added flavor and texture. Originating from European cuisines, red potatoes are particularly valued for their smooth skin and creamy texture. Nutritionally, red potatoes are a good source of complex carbohydrates, providing energy, along with dietary fiber which supports digestion. They are also rich in Vitamin C, a potent antioxidant, and potassium, a mineral essential for maintaining fluid balance and nerve function. The addition of dairy products during preparation can contribute to calcium and healthy fats, depending on the recipe used.

Health Benefits

• Rich in Vitamin C, supporting immune health and collagen synthesis.
• Good source of potassium, aiding in blood pressure regulation and muscle function.
• Contains dietary fiber, promoting gut health and reducing the risk of constipation.

Dietary Considerations

Allergens: Contains milk, butter, cream (if added)

Suitable for: Vegetarian diets, gluten-free diets

Not suitable for: Vegan diets (if prepared with dairy)

Selection and Storage

Store mashed potatoes in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving.

Common Questions About Mashed red potatoes Nutrition

Are mashed red potatoes high in calories or protein?

Mashed red potatoes are relatively low-calorie, providing approximately 120-130 calories per cup (about 200 grams) when made simply with minimal added ingredients. They are not high in protein, containing about 2-3 grams per cup. However, they are a good source of complex carbohydrates and provide small amounts of vitamins like B6 and potassium.

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

Mashed red potatoes are not suitable for a keto or strict low-carb diet since they contain approximately 25-30 grams of carbohydrates per cup. If you are following a keto plan, cauliflower mash or other low-carb vegetable alternatives may be a better option.

Are mashed red potatoes healthy to eat regularly?

Mashed red potatoes can be a healthy option when prepared with minimal butter or cream, as they are rich in potassium, vitamin C, and fiber (especially if the skin is included). However, they can become less healthy when heavily loaded with high-fat ingredients like cheese or excessive butter. Moderation and balanced preparation are key.

What is a recommended serving size for mashed red potatoes?

A standard serving size of mashed red potatoes is about 1 cup (200 grams), which provides around 120-130 calories and 25-30 grams of carbohydrates. This portion size is a reasonable addition to a balanced meal when paired with protein and vegetables.

How do mashed red potatoes compare to mashed russet potatoes?

Mashed red potatoes are slightly lower in starch compared to russet potatoes, giving them a creamier, less fluffy texture. They also tend to retain more nutrients like potassium and fiber if the skin is left on, making them a slightly more nutrient-dense option. Both can be used interchangeably in most recipes based on personal texture preference.

Data Sources & Scientific References