Mashed potatoes are one of the most popular forms of comfort food. There’s just something so hearty and welcoming about a plate piled with marvelous mashed potatoes.
A creamy serving of mashed potatoes will be particularly irresistible when paired with meat and a juicy gravy.
If you adore mashed potatoes, you may be wondering about the nutritional value of this side dish. This guide will explore the nutritional value of mashed potatoes, including the calorie count.
How Many Calories In Mashed Potatoes?
In a serving of 100 grams of mashed potatoes, there will be in the region of 80 and 100 calories. It’s worth noting that the calorie count of this dish will differ depending on what ingredients have been used to make it.
For instance, if copious quantities of salt and butter are added to the mashed potatoes, the number of calories will likely increase.
It’s also important to bear in mind that store-bought mashed potatoes will tend to be higher in calories than homemade versions. Many 450-gram packets of mashed potato tend to contain more than 600 calories.
This means that they will contain more than 130 calories per 100 grams.
Are Mashed Potatoes Healthy?
Generally, mashed potatoes can be considered a relatively healthy side dish. As a result, mashed potatoes can form a regular part of your diet.
Carbohydrates
Potatoes fit into the starchy carbohydrates food group because they are packed with carbs. A cup of mashed potatoes will contain around 30 grams of carbohydrates.
Carbohydrates are the body’s primary fuel of energy, so it’s important to consume sufficient calories.
Potassium
Potatoes are a decent source of potassium. This potassium is required for standard bodily functions. A serving of mashed potatoes will contain around 600 mg of potassium.
Given that adult humans should consume approximately 3,000 mg of potassium per day, mashed potatoes will significantly contribute to your daily intake.
Sodium
Additionally, mashed potatoes can contain salt. A position of this dish will contain roughly 12% of a person’s daily recommended intake of sodium. It’s important to avoid having a diet that is high in salt, as it will cause blood sugar to rise.
Therefore, you should avoid serving your mashed potatoes with other foods that are high in salt. Of course, it is safe to have a small amount of salt in your diet.
Vitamin B6
Vitamin B6 offers a whole host of benefits, such as improving the immune system. A portion of vitamin B6 will compensate for between 10% and 15% of a person’s recommended daily intake of vitamin B6.
Vitamin A
Vitamin A is an important vitamin that is needed for good vision, reproduction, and growth. Though mashed potatoes aren’t extremely high in vitamin A, they offer decent amounts of this vitamin.
Specifically, they will compensate for roughly 6% of a person’s daily intake.
Things To Consider
Just make sure that you don’t add too much butter when you make your mashed potatoes. Butter is packed with calories and fat, including saturated fat. Therefore, you should only use a small amount of it in your cooking.
Mashed potatoes are not considered the healthiest way of serving potatoes. Instead, boiling and baking are the preferred techniques. It’s a good idea to retain the potato skin, as this can be bursting with nutrients.
Moreover, mashed potatoes are usually not vegan or dairy-free. This is because they tend to be made with milk and butter, which helps to create the smooth and fluffy texture of this side dish.
Luckily, there are plenty of delectable dairy-free and vegan mashed potato recipes out there for you to try.
How Can You Increase The Nutritional Value Of Mashed Potatoes?
Though mashed potatoes are a relatively healthy side dish, you may still be looking to increase their nutritional value. There are some simple steps that you can take to make your mashed potatoes a little more nutritional:
To make your mashed potatoes suitable for a dairy-free or vegan diet, substitute your milk or butter with vegan alternatives. This could include oat milk.
Minimize the amount of butter that you are using in the mashed potatoes to increase their nutritional value. Alternatively, you can use olive oil instead of butter.
Consider using Greek yogurt instead of sour cream, which is often utilized to achieve the creamy texture of this side dish.
Try mixing the chives into the mashed potatoes, as they are a superb source of flavonoids and vitamin C.
If you want to use milk, consider using low-fat varieties as a healthier alternative.
Avoid ready-made mashed potatoes, such as microwavable products. Homemade mashed potatoes will be a significantly healthier option.
Sweet potatoes and standard potatoes are fairly comparable in terms of nutritional value. If you want to increase your consumption of magnesium and vitamin C, you can make mashed potatoes with sweet potatoes.
Frequently Asked Questions
Are Mashed Potatoes Good For Weight Loss?
Yes, mashed potatoes are suitable for people who are attempting to lose weight. They contain a good amount of nutrients and are not especially high in calories.
By avoiding adding too much butter or margarine to your mashed potatoes, you can make them an even better side dish for losing weight.
Are Mashed Potatoes Healthier Than Fries?
Generally, mashed potatoes are considered healthier than fried potatoes. Mashed potatoes tend to contain fewer calories and less saturated fat.
Of course, this will differ depending on the recipe, as some mashed potato recipes will be rich in saturated fat if they are made with high quantities of butter.
Is It Healthy To Have Potatoes Daily?
Consuming potatoes daily is suitable thanks to their nutritional value. However, it is not recommended that you have potatoes regularly. Instead, you should stick to having potatoes a few times a week.
Final Thoughts
Mashed potatoes are a superb side dish that will pair nicely with a range of different main dishes. They are a healthy side dish that is a decent source of carbohydrates and potassium.
Additionally, they are relatively low in calories, making mashed potatoes a delicious and nutritious addition to your diet.
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