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Homemade mashed potato Calories
Homemade fork-mashed potato; moderate in carbohydrates, low-to-moderate in fat, and a source of potassium.
CALORIES
GI
POTASSIUM
FIBER
Homemade mashed potato Nutrition Facts
Selected: 100 g
96
KCAL / 100G
Carbs
20.7g
· 89%
Protein
2.1g
· 9%
Fat
0.2g
· 2%
Fiber
1.8g
Homemade mashed potato Vitamins & Minerals
Vitamins
B6
0.3mg · 18% 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
8mg · 1% DV
Homemade mashed potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Homemade 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 Homemade mashed potato Contain Allergens?
No known major allergens
Which Diets Is Homemade mashed potato 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
Homemade mashed potato Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Homemade mashed potato
Homemade mashed potato — Frequently Asked Questions
How long does homemade mashed potato keep in the fridge?
If cooled promptly and stored in a sealed container, it usually keeps well for up to 3 days. Leaving it at room temperature for long periods is not recommended for food safety or texture.
Can homemade mashed potato be frozen?
Yes, it can be frozen in portions in airtight containers. After thawing, the texture may be slightly different, but reheating and stirring usually helps bring it back together.
Why does mashed potato sometimes turn gluey?
Overmixing releases too much starch, especially if you use a blender or food processor. A potato masher and gentler mixing usually give a fluffier result.
How can I make mashed potato taste better without adding butter or milk?
Olive oil, roasted garlic, black pepper, nutmeg, fresh herbs, or a little vegetable stock can add flavor. This keeps it simple while still improving aroma and mouthfeel.
Is mashed potato a good food before a workout?
It can work well before training because it is usually easy to digest and provides carbohydrate. Pairing it with a protein source such as yogurt, eggs, or legumes makes the meal more balanced.
Does eating mashed potato at night cause weight gain?
Not by itself; weight gain depends more on total intake and portion size over time. Late-night large servings may simply feel heavier for some people.
What foods pair well with mashed potato?
It goes well with grilled vegetables, legumes, eggs, fish, or yogurt-based sides. These pairings can make the meal more filling and nutritionally balanced.
Is mashed potato less healthy than plain boiled potatoes?
Not necessarily, especially when it is homemade and minimally processed. It becomes less balanced mainly when large amounts of butter, cream, or salt are added.
Is homemade mashed potato suitable for children or older adults?
Its soft texture can make it easier to chew and swallow than many other side dishes. It is still best served with protein-rich foods and not overloaded with salt.
Who should be more careful with mashed potato?
People managing blood sugar may want to watch portion size and combine it with protein, fat, or fiber-rich foods because mashed potato can raise blood glucose quickly. Those on sodium-restricted or medical diets should also pay attention to how it is prepared.
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Nutrition data compiled from USDA FoodData Central and scientific sources.