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Creamy mashed potatoes made with milk and olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mashed potatoes with milk and olive oil (210 g) has 237 calories. That works out to 113 calories per 100 g. It contains 37.4 g of carbs, 4.4 g of protein, 8.6 g of fat and 3.8 g of fiber. Its 0.4 mg of B6 covers 25% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.
Selected: 1 cup (medium) · 210 g
237
KCAL / 210G
Carbs
37.4g
· 14% DV
Protein
4.4g
· 9% DV
Fat
8.6g
· 11% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 7% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 237 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 3.8 g | 14% |
| Protein | 4.4 g | 9% |
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 cup (medium) | 210 g | 237 kcal |
| 1 tablespoon (small) | 18 g | 20 kcal |
| 1 piece (small) | 90 g | 102 kcal |
| 100 g | 100 g | 113 kcal |
| 1 serving (small) | 120 g | 136 kcal |
| 1 cup (small) | 160 g | 181 kcal |
| 1 serving (medium) | 180 g | 203 kcal |
| 1 cup (large) | 260 g | 294 kcal |
| 1 serving (large) | 280 g | 316 kcal |
Calculated from 113 calories per 100 g.
Boil peeled potatoes until tender, drain them well, and mash while hot. Gradually mix in warm milk and olive oil until the mashed potatoes with milk and olive oil are smooth and as soft as you like.
They can be a useful alternative if you want to replace butter with olive oil, which contains more unsaturated fat. The overall difference depends on the ingredients and portions; adding olive oil does not make the dish automatically low in fat.
Yes, extra-virgin olive oil works well in mashed potatoes with milk and olive oil. Its flavor is more noticeable than that of a mild olive oil, so start with a small amount and add more to taste.
Yes, you can replace some or all of the milk with cream, but the mashed potatoes with milk and olive oil will taste richer and feel heavier. Warm the cream before mixing it in so the potatoes stay hot and smooth.
Mashed potatoes with milk and olive oil often turn gummy when they are overworked. A blender or food processor releases too much starch; mash the potatoes by hand and fold in the warm milk and oil gently.
Yes, a sturdy fork or a hand-held ricer can mash the potatoes for mashed potatoes with milk and olive oil. Avoid a blender, which can turn their texture gluey, and add the warm milk gradually as you mash.
Mashed potatoes with milk and olive oil keep for about three days in a covered container in the refrigerator. Refrigerate them promptly after serving, and reheat only the portion you plan to eat.
Yes, you can freeze mashed potatoes with milk and olive oil, although thawing may make them slightly grainy or watery. Freeze them in an airtight container, thaw in the refrigerator, and stir in a little warm milk while reheating if needed.
Reheat mashed potatoes with milk and olive oil gently in a covered pan over low heat, stirring often. Add a splash of milk if they have thickened, and avoid high heat, which can make the bottom scorch before the center warms.
Mashed potatoes with milk and olive oil pair well with roasted chicken, meatloaf, grilled vegetables, or a rich mushroom dish. Their mild flavor also works with stews, where the potatoes can soak up the sauce.
Vitamins
B6
0.42mg · 25% DV
Vitamin C
15.75mg · 18% DV
B3
2.73mg · 17% DV
B1
0.17mg · 14% DV
Minerals
Copper
0.19mg · 21% DV
Sodium
462mg · 20% DV
Potassium ⭐
672mg · 20% DV
Phosphorus
122mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 237 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.
Mashed potatoes with milk and olive oil are made by mashing cooked potatoes with milk and olive oil until soft and creamy. The combination is not tied to one particular region: it is a home-style variation on mashed potatoes, using olive oil instead of, or alongside, butter.
Mild and smooth, with a gentle olive-oil flavour, it is usually served warm as a side for meat, fish or vegetables. In Turkey, it also fits easily alongside köfte or roast chicken; elsewhere, serve it with a familiar main dish or a simple green salad. Potatoes provide most of the carbohydrates, while the milk and oil add some protein and fat. For a lighter mash, add the milk gradually and use the oil sparingly.
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 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.
Contains these allergens:
Vegan
— Not 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
SATURATED
1.89g
MONOUNSATURATED
4.83g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.