Mashed Potatoes
Moderate nutritional value
Boiled potatoes mashed with hot whole milk and butter.
Mashed potatoes are peeled potatoes boiled in salted water, drained and mashed with hot whole milk and butter; they are a standard side dish across Europe and the Americas. A 200 g serving has about 210 kcal, 29 g carbohydrate, 9 g fat (5.5 g saturated) and 510 mg sodium. Mashed potatoes have a high glycemic index, so serve them with a protein and a vegetable rather than alone.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.3g | 4.1% |
| Fat | 4.5g | 6.4% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 8.15g | Estimate |
| Fiber | 1.6g | 6.4% |
| Water | 77g | 3.1% |
| Calories | 106 | 4.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.75 | g | 13.8% |
| Monounsaturated | 1.26 | g | 5.0% |
| Polyunsaturated | 0.21 | g | 1.6% |
| Omega-3 | 0.063 | g | Estimate |
| Omega-6 | 0.147 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 9.19 | mg |
| Vitamin E | 0.12 | mg |
| Selenium | 1.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 35 | mcg | 3.9% |
| vitamin B1 | 0.054 | mg | 4.5% |
| vitamin B2 | 0.051 | mg | 3.9% |
| vitamin B3 | 0.718 | mg | 4.5% |
| vitamin B6 | 0.179 | mg | 10.5% |
| vitamin B9 | 8.96 | mcg | 2.2% |
| vitamin B12 | 0.083 | mcg | 3.5% |
| vitamin C | 9.19 | mg | 10.2% |
| vitamin D | 0.018 (1 IU) | mcg | 0.1% |
| vitamin E | 0.117 | mg | 0.8% |
| vitamin K | 1.78 | mcg | 1.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 33.4 | mg | 3.3% |
| iron | 0.641 | mg | 3.6% |
| magnesium | 20 | mg | 5.0% |
| phosphorus | 62.3 | mg | 8.9% |
| potassium | 358 | mg | 13.8% |
| sodium | 255 | mg | 11.1% |
| zinc | 0.312 | mg | 2.8% |
| copper | 0.092 | mg | 10.2% |
| manganese | 0.124 | mg | 5.4% |
| selenium | 1.1 | mcg | 2.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 47 | mg | 6.7% | 98% |
| Isoleucine | 86 | mg | 6.1% | 96% |
| Leucine limiting | 140 | mg | 5.1% | 77% |
| Lysine | 139 | mg | 6.6% | 97% |
| Methionine | 65 | mg | 6.2% | 95% |
| Phenylalanine | 169 | mg | 9.7% | 138% |
| Threonine | 81 | mg | 7.7% | 108% |
| Tryptophan | 25 | mg | 8.9% | 127% |
| Valine | 124 | mg | 6.8% | 104% |
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Recipe
See full recipeIngredients
- Potatoes, floury 1.2 kg (1 kg peeled)
- Water, for boiling about 2 l
- Salt 2 tsp (12 g)
- Whole milk, hot 250 ml
- Butter 60 g
- Black pepper, ground 1 pinch
Instructions
- 1
Peel the potatoes and cut them into even chunks of about 5 cm.
- 2
Put them in a pot, cover with cold water by 2 cm, add 1 tsp of the salt and bring to a boil.
- 3
Simmer, partly covered, for 18-20 minutes, until a knife slides into the chunks without resistance.
- 4
Meanwhile, heat the milk with the butter until the butter melts; do not let it boil.
- 5
Drain the potatoes well, return them to the hot pot and let them steam dry over low heat for 1 minute.
- 6
Mash with a potato masher until no lumps remain, then beat in the hot milk and butter a little at a time.
- 7
Season with the remaining 1 tsp salt and the pepper and serve hot.