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A mound of pale cream-colored mashed potatoes with a soft, fluffy texture and a slight olive-oil sheen, served in a bowl.

Mashed potatoes with milk and olive oil Calories

Creamy mashed potatoes made with milk and olive oil

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

113kcal

GI

78high

POTASSIUM · 100 G

320mg

FIBER · 100 G

1.8g

Quick answer

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.

Mashed potatoes with milk and olive oil Nutrition Facts

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%

Mashed potatoes with milk and olive oil nutrition facts table · 1 cup (medium) (210 g)

NutrientAmount% DV
Calories237 kcal
Total fat8.6 g11%
Saturated fat1.89 g9%
Trans fat0.04 g
Sodium462 mg20%
Total carbohydrate37.4 g14%
Fiber3.8 g14%
Protein4.4 g9%

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 milk and olive oil?

ServingAmountCalories
1 cup (medium)210 g237 kcal
1 tablespoon (small)18 g20 kcal
1 piece (small)90 g102 kcal
100 g100 g113 kcal
1 serving (small)120 g136 kcal
1 cup (small)160 g181 kcal
1 serving (medium)180 g203 kcal
1 cup (large)260 g294 kcal
1 serving (large)280 g316 kcal

Calculated from 113 calories per 100 g.

Frequently Asked Questions About Mashed potatoes with milk and olive oil

How do you make mashed potatoes with milk and olive oil?

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.

Are mashed potatoes with milk and olive oil healthier than mashed potatoes with butter?

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.

Can you use extra-virgin olive oil in mashed potatoes with milk and olive oil?

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.

Can you use cream instead of milk in mashed potatoes with milk and olive oil?

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.

Why are mashed potatoes with milk and olive oil gummy?

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.

Can you make mashed potatoes with milk and olive oil without a potato masher?

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.

How long do mashed potatoes with milk and olive oil keep in the fridge?

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.

Can you freeze mashed potatoes with milk and olive oil?

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.

How do you reheat mashed potatoes with milk and olive oil without drying them out?

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.

What goes well with mashed potatoes with milk and olive oil?

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.

Mashed potatoes with milk and olive oil Vitamins & Minerals

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

Mashed potatoes with milk and olive oil Glycemic Index

GLYCEMIC INDEX

78
High
0 Low5570100

GLYCEMIC LOAD

29.4
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mashed potatoes with milk and olive oil

To burn the 237 calories in 1 cup (medium) (210 g):

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

28min

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 milk and olive oil?

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.

How Nutritious Is Mashed potatoes with milk and olive oil?

Nutrient density

Medium

44/ 100

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

41/ 100

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 milk and olive oil 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 milk and olive oil Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Mashed potatoes with milk and olive oil Good For?

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

Mashed potatoes with milk and olive oil Fat Profile

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.