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Mashed Potatoes (No Cream) Calories
Light mashed potatoes without cream
CALORIES
GI
POTASSIUM
FIBER
Mashed Potatoes (No Cream) Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
19.5g
· 90%
Protein
1.8g
· 8%
Fat
0.2g
· 2%
Fiber
1.6g
Mashed Potatoes (No Cream) Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
Vitamin C
8mg · 9% DV
B1
0.08mg · 7% DV
B3
1.1mg · 7% DV
Minerals
Sodium
160mg · 7% DV
Potassium ⭐
220mg · 6% DV
Magnesium
18mg · 4% DV
Phosphorus
30mg · 4% DV
Mashed Potatoes (No Cream) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mashed Potatoes (No Cream) 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 Potatoes (No Cream) Contain Allergens?
No known major allergens
Which Diets Is Mashed Potatoes (No Cream) 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
Mashed Potatoes (No Cream) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mashed Potatoes (No Cream)
Mashed Potatoes (No Cream) — Frequently Asked Questions
How can I make mashed potatoes without cream taste richer?
Use hot cooking water, olive oil, roasted garlic, or a little vegetable stock to add flavor without cream. Warming the added liquid first also helps keep the texture smooth.
Why do mashed potatoes turn gluey?
Overmixing or using a blender releases too much starch and makes them sticky. Mash gently with a potato masher or ricer for a lighter texture.
Are mashed potatoes better before or after a workout?
They can work well before training because they provide easy-to-digest carbohydrate. After training, they are more balanced when paired with a protein source rather than eaten alone.
Can I eat mashed potatoes at night?
Yes, many people tolerate them well in the evening, especially when they are made without cream and heavy fats. Portion size and what you eat with them matter more than the time of day.
What should I pair with mashed potatoes to make a more balanced meal?
Add a protein such as eggs, yogurt, beans, fish, chicken, or meat, plus vegetables on the side. This makes the meal more filling and nutritionally balanced than mashed potatoes alone.
How long do mashed potatoes keep in the fridge?
Cooked mashed potatoes usually keep for up to 3 days in an airtight container in the refrigerator. Reheat thoroughly and do not leave them at room temperature for long periods.
Can mashed potatoes be frozen?
Yes, but the texture may become slightly grainy or watery after thawing. Freezing in small portions and reheating gently usually gives the best result.
Which potatoes are best for mashed potatoes?
Starchy potatoes usually make fluffier, smoother mash. Waxy potatoes can work, but they often give a denser, heavier texture.
Are mashed potatoes unhealthy?
Not automatically; it depends on preparation and portion size. Without cream, they are very low in fat, but they are still mainly a carbohydrate food.
Who should be more careful with mashed potatoes?
People who need to manage blood sugar or portion size may want to be more mindful with them. Their soft texture makes them easy to eat quickly, which can lead to larger portions than intended.
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Nutrition data compiled from USDA FoodData Central and scientific sources.