1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| 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 | 2.4 g | 8% | |
| Sugars | 2.4 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 529.4 mg | 11% | |
* 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 potatoes
Smashed potatoes are a variation of cooked potatoes that originated from European culinary traditions, commonly associated with comfort foods. They are prepared by boiling or steaming potatoes until tender, then lightly mashing them and roasting or frying for a crispy texture. Potatoes are a starchy root vegetable primarily composed of carbohydrates, with moderate amounts of protein and fiber. They also contain essential minerals such as potassium and magnesium, as well as vitamin C and B-complex vitamins. When prepared with minimal added fats and salts, smashed potatoes can be a nutritious side dish.
Health Benefits
- Rich in potassium, which supports healthy blood pressure and muscle function (one medium potato contains about 620 mg of potassium).
- Good source of vitamin C, covering around 30% of the daily recommended intake per medium potato, which aids in immune system health.
- Provides dietary fiber, promoting digestive health (2-3 grams of fiber per medium unpeeled potato).
Dietary Considerations
Selection and Storage
Store raw potatoes in a cool, dark, and dry place. Leftover smashed potatoes should be refrigerated in an airtight container and consumed within 3-5 days.
Common Questions About Smashed potatoes Nutrition
Are smashed potatoes high in protein?
Smashed potatoes are not particularly high in protein, as they are primarily a carbohydrate-rich food. A serving size of 1 cup (about 200 grams) contains approximately 3-4 grams of protein. However, they can be paired with higher-protein foods like beans, cheese, or meat to balance the meal.
Can I eat smashed potatoes on a keto diet?
Smashed potatoes are not suitable for a keto diet because they are high in carbohydrates. A single cup of smashed potatoes contains around 30-35 grams of carbs, which can easily exceed the typical daily carb limit for keto (usually 20-50 grams per day). Consider mashed cauliflower as a low-carb alternative.
What are the health benefits of eating smashed potatoes?
Smashed potatoes provide several health benefits, as they are a good source of complex carbohydrates, vitamin C, potassium, and dietary fiber. They can support energy production, boost immune health, and contribute to proper muscle and nerve function. However, excessive butter, cream, or salt added during preparation may diminish their healthiness.
What is the recommended portion size for smashed potatoes?
A standard portion size for smashed potatoes is about 1 cup (approximately 200 grams), which contains around 150-180 calories, depending on preparation. This portion size works well alongside vegetables and a protein source to create a balanced meal.
How do smashed potatoes compare to mashed potatoes?
Smashed potatoes are chunkier than mashed potatoes as they are only partially smashed, retaining some texture. Nutritionally, they are very similar, but smashed potatoes often require less butter or cream, potentially making them slightly lower in calories and fat. Additionally, smashed potatoes may include the potato skins, which add fiber and nutrients.
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.
- Potatoes: Healthy or Unhealthy?Harvard T.H. Chan School of Public HealthDiscusses the nutritional profile, health impacts, and recommended consumption guidelines for potatoes.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human ServicesHighlights the role of starchy vegetables like potatoes in balanced diets and their contribution to nutrient intake.
- Potato Consumption is Associated with Better Diet Quality and Nutrient IntakeJournal of NutritionExamines scientific findings on the relationship between potato intake and overall nutrient quality of diets.
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.
