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Mashed baked potato Calories
Baked then mashed potato, starch-rich with moderate glycemic load
CALORIES
GI
POTASSIUM
FIBER
Mashed baked potato Nutrition Facts
Selected: 100 g
93
KCAL / 100G
Carbs
21.2g
· 89%
Protein
2.5g
· 10%
Fat
0.1g
· 1%
Fiber
2.2g
Mashed baked potato Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
9.6mg · 11% DV
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
420mg · 12% DV
Phosphorus
57mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
Mashed baked potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mashed baked 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 Mashed baked potato Contain Allergens?
No known major allergens
Which Diets Is Mashed baked 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
Mashed baked potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mashed baked potato
Mashed baked potato — Frequently Asked Questions
How is mashed baked potato different from mashed boiled potato?
Baking drives off more water, so the potato tastes more concentrated and the mash is usually fluffier and less watery. Boiled potato mash tends to be softer and more moist.
Why does mashed baked potato sometimes turn gluey?
Overmixing releases too much starch and creates a sticky texture. Mash it briefly while hot and use a masher rather than a blender for a better result.
What foods pair well with mashed baked potato for a more balanced meal?
It works well with protein-rich foods such as beans, lentils, eggs, fish, chicken, or yogurt. Adding vegetables or a salad also makes the meal more filling and varied.
Is mashed baked potato better before or after a workout?
It can fit both times because it provides easy-to-eat carbohydrate. Before training, a plain portion is often easiest; after training, pairing it with protein is usually more useful.
Is it okay to eat mashed baked potato at night?
Yes, for most people it is fine at night if it fits the rest of the meal and portion size. Heavy additions like lots of butter or cream may make it feel less comfortable before bed.
How long does mashed baked potato keep in the fridge?
Cool it promptly and store it in a sealed container in the refrigerator. A practical rule is to eat it within about 3 days and avoid leaving it at room temperature for long.
Can mashed baked potato be frozen?
Yes, it freezes reasonably well. The texture may change slightly after thawing, but gentle reheating and a small splash of liquid can help bring it back together.
Does reheating mashed baked potato ruin it?
Not necessarily, but it can dry out a little. Reheat gently and stir in a bit of water, milk, or another liquid if needed to improve the texture.
Is mashed baked potato automatically unhealthy?
No, the preparation matters more than the potato itself. It becomes much richer when loaded with butter, cream, cheese, or excess salt, but a simple version can fit a balanced diet.
Who should be more careful with mashed baked potato?
People managing blood sugar may want to watch portion size and what they eat with it. Those on potassium-restricted diets, such as some people with kidney disease, should follow individual medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.