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Dairy-Free Mashed Potatoes Calories
Dairy-free; source of potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Dairy-Free Mashed Potatoes (210 g) has 237 calories. That works out to 113 calories per 100 g. It contains 38.6 g of carbs, 4 g of protein, 8.6 g of fat and 3.4 g of fiber. Its 0.5 mg of B6 covers 30% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.
Dairy-Free Mashed Potatoes Nutrition Facts
Selected: 1 cup (medium) · 210 g
237
KCAL / 210G
Carbs
38.6g
· 14% DV
Protein
4g
· 8% DV
Fat
8.6g
· 11% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 6% · Fat 32%
Dairy-Free Mashed Potatoes nutrition facts table · 1 cup (medium) (210 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 237 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.22 g | 6% |
| Trans fat | 0 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 38.6 g | 14% |
| Fiber | 3.4 g | 12% |
| Protein | 4 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Dairy-Free Mashed Potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 210 g | 237 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 1 ounce (small) | 28.4 g | 32 kcal |
| 100 g | 100 g | 113 kcal |
| ½ cup (small) | 105 g | 119 kcal |
| 1 serving (medium) | 150 g | 170 kcal |
| 0.75 cup (medium) | 160 g | 181 kcal |
| 1 cup (large) | 210 g | 237 kcal |
| 1 serving (large) | 250 g | 283 kcal |
| 1.5 cup (extra large) | 315 g | 356 kcal |
Calculated from 113 calories per 100 g.
Frequently Asked Questions About Dairy-Free Mashed Potatoes
How do you make Dairy-Free Mashed Potatoes?
Dairy-Free Mashed Potatoes are made by mashing cooked potatoes with olive oil, cooking water, or unsweetened plant milk. Mash the potatoes while hot and add liquid gradually, stopping when the texture is as soft as you like.
What can you use instead of milk in Dairy-Free Mashed Potatoes?
Use potato cooking water, vegetable stock, olive oil, or unsweetened plant milk instead of dairy milk in Dairy-Free Mashed Potatoes. Cooking water keeps the potato flavor prominent, while plant milk gives the mash a smoother, creamier texture.
Why are Dairy-Free Mashed Potatoes gluey?
Dairy-Free Mashed Potatoes turn gluey when the potatoes are overworked, especially in a blender or food processor. Excess mixing releases too much starch. Drain the cooked potatoes well, then mash them gently with a hand masher before adding liquid.
Which potatoes are best for Dairy-Free Mashed Potatoes?
Floury, high-starch potatoes make the fluffiest Dairy-Free Mashed Potatoes because they break down easily when cooked. Waxy potatoes tend to produce a denser mash. Cut the potatoes into similar-sized pieces so they cook evenly.
Can you make Dairy-Free Mashed Potatoes without oil?
Yes, you can make Dairy-Free Mashed Potatoes without oil by using warm potato cooking water or vegetable stock for moisture. Add it a little at a time as you mash; the result will be less rich than a version made with oil.
Can Dairy-Free Mashed Potatoes be made ahead?
Yes, Dairy-Free Mashed Potatoes can be made ahead and refrigerated in a covered container. Reheat them gently on the stove or in a microwave, stirring in a splash of warm water or plant milk to loosen the texture.
How long do Dairy-Free Mashed Potatoes last in the fridge?
Dairy-Free Mashed Potatoes generally keep for three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze Dairy-Free Mashed Potatoes?
Yes, Dairy-Free Mashed Potatoes can be frozen, though they may become slightly grainy or watery after thawing. Freeze them in airtight portions, thaw in the refrigerator, and stir well while reheating; a little warm liquid can help restore a smoother texture.
How do you make Dairy-Free Mashed Potatoes creamy without cream?
For creamy Dairy-Free Mashed Potatoes without cream, mash hot potatoes with warm olive oil or unsweetened plant milk, adding a small amount at a time. Avoid blending them, since overworking the starch makes the finished mash gummy rather than creamy.
What goes well with Dairy-Free Mashed Potatoes?
Dairy-Free Mashed Potatoes pair well with roasted vegetables, lentils, mushrooms, poultry, or meat and their cooking juices. For a plant-based plate, serve them with lentil gravy and roasted greens; they also work as a soft topping for a vegetable pie.
Dairy-Free Mashed Potatoes Vitamins & Minerals
Vitamins
B6
0.5mg · 29% DV
Vitamin C
15.75mg · 18% DV
B3
2.63mg · 16% DV
B5
0.71mg · 14% DV
Minerals
Copper
0.23mg · 26% DV
Potassium ⭐
693mg · 20% DV
Sodium
441mg · 19% DV
Phosphorus
109mg · 16% DV
Dairy-Free Mashed Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dairy-Free Mashed Potatoes
To burn the 237 calories in 1 cup (medium) (210 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dairy-Free Mashed Potatoes?
Dairy-free mashed potatoes are made by mashing boiled potatoes without milk; a little cooking water and oil can help give them a smooth texture. Mashed potatoes have a long place in European home cooking and are now a familiar side dish in many parts of the world. This version keeps the preparation simple while leaving out dairy.
Mild and gently earthy in flavour, it can be fluffy or creamy depending on how finely it is mashed. Serve it alongside roasted vegetables, a plant-based main or meat, as you might any classic potato side. It is mainly a carbohydrate-rich accompaniment, with 18.4 g of carbohydrate per 100 g. For a lighter bowl, use just enough oil and loosen the potatoes with their cooking water.
How Nutritious Is Dairy-Free Mashed Potatoes?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dairy-Free Mashed Potatoes 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 Dairy-Free Mashed Potatoes Contain Allergens?
No known major allergens
Which Diets Is Dairy-Free Mashed Potatoes 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
Dairy-Free Mashed Potatoes Fat Profile
SATURATED
1.22g
MONOUNSATURATED
5.78g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 14.7:1
Above the ideal 4:1 (14.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.