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Mashed Potatoes with Black Pepper Calories
Creamy mashed potatoes with black pepper flavor
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mashed Potatoes with Black Pepper (210 g) has 200 calories. That works out to 95 calories per 100 g. It contains 34.7 g of carbs, 3.8 g of protein, 5.3 g of fat and 3.2 g of fiber. Its 0.4 mg of B6 covers 22% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.
Mashed Potatoes with Black Pepper Nutrition Facts
Selected: 1 cup (medium) · 210 g
200
KCAL / 210G
Carbs
34.7g
· 13% DV
Protein
3.8g
· 8% DV
Fat
5.3g
· 7% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 8% · Fat 23%
Mashed Potatoes with Black Pepper nutrition facts table · 1 cup (medium) (210 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 34.7 g | 13% |
| Fiber | 3.2 g | 11% |
| Protein | 3.8 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 Mashed Potatoes with Black Pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 210 g | 200 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 1 piece (small) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| ½ cup (small) | 105 g | 100 kcal |
| 1 serving (medium) | 150 g | 143 kcal |
| 1 serving (large) | 250 g | 238 kcal |
| 1 bottle (large) | 300 g | 285 kcal |
| 1.5 cup (large) | 315 g | 299 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Mashed Potatoes with Black Pepper
How do you make mashed potatoes with black pepper?
Boil peeled potatoes until tender, drain them well, and mash while hot. Stir in warm milk and butter a little at a time, then season with black pepper and salt. Adding the milk gradually helps you control the texture.
Why do mashed potatoes with black pepper turn gluey?
Mashed potatoes with black pepper turn gluey when the potatoes are overworked, especially in a blender or food processor. Use a potato masher or ricer instead, and mix in the milk and butter just until the mash comes together.
What potatoes are best for mashed potatoes with black pepper?
Floury potatoes, such as russets or Maris Piper, make mashed potatoes with black pepper fluffy and easy to mash. Waxy potatoes can work, but they tend to produce a denser texture. Drain the potatoes thoroughly before mashing.
Should you use freshly ground pepper in mashed potatoes with black pepper?
Freshly ground black pepper gives mashed potatoes with black pepper a more noticeable aroma and a little texture. Use finely ground pepper for an even, smooth flavor, or coarsely ground pepper if you want distinct pepper flecks in each bite.
Can you make mashed potatoes with black pepper without milk?
Yes, you can make mashed potatoes with black pepper without milk by using warm stock or an unsweetened plant-based drink instead. Add it gradually, since the amount needed depends on how moist the potatoes are. The flavor and creaminess will differ from a dairy version.
What goes well with mashed potatoes with black pepper?
Mashed potatoes with black pepper pair well with roast chicken, sausages, meatloaf, or braised meat. They also work alongside green vegetables such as peas or green beans. A gravy or pan sauce complements the peppery flavor and soft texture.
Can you make mashed potatoes with black pepper ahead of time?
Yes, mashed potatoes with black pepper can be made ahead and refrigerated in a covered container. Reheat them gently on the stove, stirring often, and loosen the texture with a splash of warm milk if needed. Add a little fresh pepper before serving.
How long do mashed potatoes with black pepper last in the fridge?
Mashed potatoes with black pepper keep in the refrigerator for about three days when stored promptly in a covered container. Cool them and refrigerate them rather than leaving them at room temperature for an extended period. Discard them if their smell or appearance changes.
Can you freeze mashed potatoes with black pepper?
Yes, mashed potatoes with black pepper can be frozen, though they may separate or become watery after thawing. Freeze them in an airtight container once cooled. Reheat gently and stir well, adding a little milk if needed to restore a creamy texture.
How do you stop mashed potatoes with black pepper from becoming watery?
To keep mashed potatoes with black pepper from becoming watery, drain the potatoes thoroughly and let them steam briefly in the hot pan before mashing. Add warm milk or cream gradually rather than pouring it all in at once.
Mashed Potatoes with Black Pepper Vitamins & Minerals
Vitamins
B6
0.38mg · 22% DV
Vitamin C
16.8mg · 19% DV
B3
2.31mg · 14% DV
B1
0.17mg · 14% DV
Minerals
Sodium
441mg · 19% DV
Copper
0.17mg · 19% DV
Potassium ⭐
483mg · 14% DV
Phosphorus
67mg · 10% DV
Mashed Potatoes with Black Pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mashed Potatoes with Black Pepper
To burn the 200 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 Mashed Potatoes with Black Pepper?
Mashed potatoes with black pepper are made by mashing cooked potatoes until smooth, often with milk and butter, then seasoning them with pepper. A familiar home-cooked side across many cuisines, the dish draws on the long-standing popularity of potatoes in European and North American cooking.
Its soft, creamy texture and gentle peppery warmth pair well with roast meat, sausages, vegetables or gravy. In the UK and North America it commonly appears alongside a main course, while elsewhere it fits easily into everyday meals. It is mainly a source of carbohydrates, with comparatively modest protein and fibre. For a lighter version, use less butter and loosen the mash with milk to your preferred consistency.
How Nutritious Is Mashed Potatoes with Black Pepper?
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 Mashed Potatoes with Black Pepper 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 with Black Pepper Contain Allergens?
Contains these allergens:
Which Diets Is Mashed Potatoes with Black Pepper Good For?
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
Mashed Potatoes with Black Pepper Fat Profile
SATURATED
2.94g
MONOUNSATURATED
1.47g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.