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Mashed potatoes with plant-based Becel, creamy and light
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mashed potatoes (with Becel) (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 27.8 g of carbs, 3.2 g of protein, 4.8 g of fat and 2.4 g of fiber. Its 0.3 mg of B6 covers 16% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
27.8g
· 10% DV
Protein
3.2g
· 6% DV
Fat
4.8g
· 6% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 8% · Fat 25%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 2.4 g | 9% |
| Protein | 3.2 g | 6% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (mini) | 50 g | 55 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 cup (small) | 140 g | 154 kcal |
| 1 cup (medium) | 210 g | 231 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 2 serving (double) | 300 g | 330 kcal |
| 1 serving (jumbo) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Mashed potatoes with Becel are made from cooked potatoes mashed with Becel, a plant-based spread; recipes may also include milk, salt, or pepper. Add the spread while the potatoes are hot so it melts evenly through the mash.
Yes, Becel can replace butter in mashed potatoes. Stir it into the potatoes while they are hot, then add warm milk or cooking water gradually if you want a softer, creamier texture.
Mashed potatoes with Becel turn gluey when the potatoes are overworked, especially in a food processor or blender. Mash them by hand or use a potato ricer, and stop mixing once the texture is smooth.
Yes, you can make mashed potatoes with Becel ahead of time and refrigerate them in a covered container. Reheat gently in a saucepan, stirring often, and loosen the mash with a little warm milk or water if needed.
Yes, mashed potatoes with Becel can be frozen, although thawing may slightly change their texture. Freeze them in an airtight container, thaw in the refrigerator, then reheat slowly while stirring until smooth.
Mashed potatoes with Becel keep in the refrigerator for up to three days when stored promptly in a covered container. Refrigerate leftovers within two hours of cooking and reheat only the portion you plan to eat.
Mashed potatoes with Becel pair well with roast chicken, meatloaf, sausages, or a vegetable stew. Their mild, creamy taste also works as a base for mushroom gravy or sautéed vegetables.
Yes, mashed potatoes with Becel can be made without milk. Use some of the warm potato cooking water to loosen the mash, adding it gradually until it reaches the consistency you like.
For smooth mashed potatoes with Becel without a mixer, use a potato ricer or hand masher while the potatoes are still hot. Warm the Becel and any milk before mixing them in, and avoid vigorous beating.
Peeling is optional when making mashed potatoes with Becel. Peeled potatoes give a smoother, more classic mash, while leaving the skins on adds texture; scrub the potatoes well first if you choose not to peel them.
Vitamins
B6
0.27mg · 16% DV
Vitamin C
12mg · 13% DV
Vitamin E
1.8mg · 12% DV
B3
1.8mg · 11% DV
Minerals
Sodium
315mg · 14% DV
Copper
0.12mg · 13% DV
Potassium ⭐
405mg · 12% DV
Phosphorus
48mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 165 calories in 1 serving (medium) (150 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.
Mashed potatoes with Becel are made by mashing cooked potatoes with Becel, a plant-based spread. Mashed potatoes are a familiar home-cooked side in many European and North American kitchens and are now served in homes around the world.
They have a soft, smooth texture and a mild, creamy taste, making them an easy match for roast meat, chicken, fish or vegetables. In English-speaking countries, they commonly appear alongside a main meal, with gravy or a sauce; leftovers can also be reheated as a simple side. Potatoes make this dish mainly a source of carbohydrates, while Becel adds some fat. For a lighter serving, use the spread sparingly and pair the mash with plenty of vegetables.
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.
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.
NOVA 3
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.9g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.