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 | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| 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 Smashed potato
Smashed potatoes are a versatile dish made by boiling whole potatoes until tender, lightly smashing them, and then seasoning and roasting or pan-frying to achieve a crispy texture. These originated as a simple comfort food and are found in various cuisines globally, notably American and European. Potatoes are rich in carbohydrates, particularly starch, and provide moderate amounts of vitamin C, potassium, and dietary fiber. While preparation methods affect the nutritional profile, the base ingredient remains relatively low in calories and fat when not heavily dressed with oils or butter.
Health Benefits
- Provides a good source of potassium (17% of the daily value in one medium potato), which supports blood pressure regulation.
- Contains vitamin C (about 27% of the daily value in a medium potato with skin), important for immune function and skin health.
- Offers dietary fiber (2 grams per medium potato with skin), which promotes digestion and gut health.
Dietary Considerations
Selection and Storage
Store cooked smashed potatoes in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or oven to restore texture.
Common Questions About Smashed potato Nutrition
What is the nutritional content of smashed potatoes?
A 1-cup serving of smashed potatoes (approximately 200g) contains about 130-150 calories, 2-3g of protein, 0g of fat (before adding butter or oil), 30-35g of carbohydrates, and 2-3g of fiber. It is also a good source of vitamin C (15-20% of the daily recommended intake), potassium, and vitamin B6.
Can I eat smashed potatoes on a keto or low-carb diet?
Smashed potatoes are not suitable for a keto or strict low-carb diet due to their high carbohydrate content, with 30-35g of carbs per 1-cup serving. If you're looking for a keto-friendly alternative, consider mashed cauliflower, which is much lower in carbs.
Are smashed potatoes healthy?
Smashed potatoes can be a healthy addition to your diet when prepared without excessive butter, cream, or salt. They provide essential nutrients like potassium and vitamin C, which support heart health and immunity. However, people monitoring their carbohydrate intake or blood sugar levels should consume them in moderation due to their high glycemic index.
What is the recommended portion size for smashed potatoes?
A typical serving size of smashed potatoes is about 1 cup (200g). This amount provides a balanced portion for most diets, delivering approximately 150 calories and 30-35g of carbohydrates. Adjust portion size according to your specific dietary needs and activity level.
How do smashed potatoes compare to mashed potatoes?
Smashed potatoes are generally chunkier and less creamy than mashed potatoes since they usually retain some parts of the potato skin and are not whipped as smoothly. Nutritionally, they are very similar, but smashed potatoes may offer slightly more fiber if the skin is kept on. Both can be customized with toppings or seasonings for a different flavor profile.
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.
