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Bean and potato mash Calories
High in fiber
CALORIES
GI
POTASSIUM
FIBER
Bean and potato mash Nutrition Facts
Selected: 100 g
127
KCAL / 100G
Carbs
24.3g
· 77%
Protein
6.3g
· 20%
Fat
0.5g
· 3%
Fiber
6.4g
Bean and potato mash Vitamins & Minerals
Vitamins
Folate
74µg · 19% DV
B6
0.22mg · 13% DV
B1
0.12mg · 10% DV
B5
0.29mg · 6% DV
Minerals
Phosphorus
111mg · 16% DV
Iron
2mg · 11% DV
Potassium ⭐
390mg · 11% DV
Magnesium
38mg · 9% DV
Bean and potato mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bean and potato mash Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bean and potato mash Contain Allergens?
No known major allergens
Which Diets Is Bean and potato mash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bean and potato mash Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
Foods Similar to Bean and potato mash
Bean and potato mash — Frequently Asked Questions
How can bean and potato mash be made smoother?
Cook the beans and potatoes until very tender, mash while hot, and add a little warm cooking liquid if needed. Removing the skins from beans with tough skins can create a silkier texture.
Why does bean and potato mash turn out dry or gluey?
It can seem dry when there is not enough liquid, so loosen it with warm water, vegetable stock, or a little olive oil. Overblending potatoes can make the mash gluey because it releases too much starch.
Can bean and potato mash cause gas?
Beans can cause gas or bloating in some people, particularly if they do not eat legumes regularly. Soaking dried beans, discarding the soaking water, and increasing portions gradually may help.
Can I use canned beans for bean and potato mash?
Yes, canned beans are a convenient option. Drain and rinse them well under running water to reduce excess sodium before warming and mashing them with the potatoes.
Which seasonings work well in bean and potato mash?
Garlic, cumin, black pepper, sweet or smoked paprika, lemon juice, and fresh parsley all work well. Cumin can balance the earthy bean flavour and may make legumes easier for some people to tolerate.
What goes well with bean and potato mash?
Serve it with grilled vegetables, a salad, tomato-based dishes, or whole-grain bread for a balanced meal. A lemony salad or vitamin C-rich foods such as peppers can support absorption of the iron found in beans.
Can bean and potato mash replace meat in a meal?
It provides plant protein but does not have the same nutrient profile as meat, which supplies vitamin B12 and more readily absorbed iron. For a plant-forward diet, rotate it with whole grains, soy foods, nuts, and other legumes.
Is bean and potato mash better before or after a workout?
Its carbohydrate and plant protein content can make it useful as part of a post-workout meal. Right before exercise, its fibre may cause digestive discomfort for some people, so a smaller portion is usually wiser.
How long does bean and potato mash keep in the fridge?
Cool it and refrigerate it in a covered container within two hours of cooking, then use it within 3 to 4 days. Discard it if it develops mould, an off smell, or a noticeable colour change.
Can bean and potato mash be frozen?
Yes, freeze it in airtight individual portions. It may become slightly watery or grainy after thawing; reheat gently and stir in a little warm water to restore the texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.