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Boiled mashed potato Calories
Boiled and mashed potato, low in fat
CALORIES
GI
POTASSIUM
FIBER
Boiled mashed potato Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
20.1g
· 90%
Protein
1.9g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Boiled mashed potato Vitamins & Minerals
Vitamins
B6
0.27mg · 16% DV
Vitamin C
8mg · 9% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
44mg · 6% DV
Magnesium
20mg · 5% DV
Calcium
5mg · 1% DV
Boiled mashed potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled mashed potato 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 Boiled mashed potato Contain Allergens?
No known major allergens
Which Diets Is Boiled mashed potato Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled mashed potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Boiled mashed potato
Boiled mashed potato — Frequently Asked Questions
How can boiled mashed potato turn out smoother?
Boil the potatoes in their skins when possible and mash them while still hot. A little warm water, plant milk, or olive oil can help create a smoother texture.
Why does mashed potato become gluey or gummy?
Blending potatoes or beating them too vigorously releases excess starch, producing a gluey texture. Use a potato masher or fork and stop mixing as soon as it is smooth enough.
Which seasonings work well with boiled mashed potato?
Black pepper, garlic, nutmeg, dill, parsley, and sweet paprika pair well with it. Lemon juice or a small splash of vinegar can brighten the flavour without making the dish heavy.
What should I serve with boiled mashed potato?
Pair it with protein foods such as yogurt, beans, eggs, fish, or chicken, plus a salad or other vegetables. Adding protein and fibre can make the meal more filling than eating potato alone.
Is boiled mashed potato good before a workout?
It can be a useful pre-workout carbohydrate choice for people who want a relatively easy-to-digest meal. Avoid large portions and rich, fatty additions if you are eating close to training.
Is mashed potato useful after exercise?
It can provide carbohydrate after exercise as part of recovery. Include a protein source, such as yogurt, eggs, chicken, fish, or legumes, to better support muscle repair.
How long does boiled mashed potato keep in the fridge?
Refrigerate it in a covered container within two hours of cooking. It is generally best eaten within 3 to 4 days and should be reheated until piping hot throughout.
Can boiled mashed potato be frozen?
Yes, it can be frozen in an airtight container, although its texture may become watery or grainy after thawing. A little oil or plant milk mixed in before freezing can help it reheat more smoothly.
Does boiling potato destroy all of its nutrients?
No, boiling does not destroy all nutrients. Some water-soluble vitamins can leach into the cooking water, so cooking potatoes with their skins on and avoiding overcooking can help limit losses.
Does boiled mashed potato cause weight gain?
No single food causes weight gain on its own; overall intake, portion size, and additions matter most. Butter, cream, cheese, and rich sauces can greatly increase the energy density of mashed potato.
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Nutrition data compiled from USDA FoodData Central and scientific sources.