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Mashed potatoes with oil Calories
Mashed potatoes prepared with vegetable oil
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mashed potatoes with oil (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 27.8 g of carbs, 2.7 g of protein, 5.3 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.
Mashed potatoes with oil Nutrition Facts
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
27.8g
· 10% DV
Protein
2.7g
· 5% DV
Fat
5.3g
· 7% 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 66% · Protein 6% · Fat 28%
Mashed potatoes with oil nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 2.4 g | 9% |
| Protein | 2.7 g | 5% |
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 Serving of Mashed potatoes with oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (small) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 piece (medium) | 120 g | 132 kcal |
| 1 cup (small) | 150 g | 165 kcal |
| 1 cup (medium) | 210 g | 231 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 cup (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Mashed potatoes with oil
Can mashed potatoes with oil be made without butter?
Yes, mashed potatoes with oil can be made without butter. Oil adds richness while keeping the flavor lighter; add it gradually to hot, freshly mashed potatoes so you can stop when the texture is smooth and moist.
How do you make mashed potatoes with oil creamy without milk?
You can make mashed potatoes with oil creamy without milk by mashing them while hot and adding warm cooking water a little at a time. A potato ricer or masher helps keep the texture smooth; avoid blending, which can make potatoes gluey.
Which potatoes are best for mashed potatoes with oil?
Floury, high-starch potatoes are usually best for mashed potatoes with oil because they break down easily and make a light mash. Waxy potatoes tend to hold their shape and can produce a denser, less fluffy result.
Why do mashed potatoes with oil turn gluey?
Mashed potatoes with oil turn gluey when they are overworked, especially in a food processor or blender. Excessive mixing releases more potato starch; use a hand masher or ricer and stir in the oil gently.
Can you peel potatoes ahead for mashed potatoes with oil?
Yes, you can peel potatoes ahead for mashed potatoes with oil. Keep the peeled potatoes fully covered with cold water in the refrigerator, then drain and cook them before mashing; leaving them exposed can cause discoloration.
Can mashed potatoes with oil be frozen?
Yes, mashed potatoes with oil can be frozen, though they may be less smooth after thawing. Freeze them in an airtight container, thaw in the refrigerator, and reheat gently while stirring; add a little warm liquid if the texture seems dry.
How long do mashed potatoes with oil keep in the fridge?
Mashed potatoes with oil generally keep for three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them at room temperature, and reheat only the portion you plan to eat.
What oil is best for mashed potatoes with oil?
A mild olive oil or neutral vegetable oil works well in mashed potatoes with oil. Extra-virgin olive oil gives the mash a more noticeable, fruity flavor, while a neutral oil lets the taste of the potatoes come through.
What is the best way to reheat mashed potatoes with oil?
Reheat mashed potatoes with oil gently in a saucepan over low heat, stirring occasionally. If they have thickened in the fridge, mix in a small splash of warm water or milk; avoid high heat, which can make them stick.
What goes well with mashed potatoes with oil?
Mashed potatoes with oil pair well with roasted vegetables, grilled chicken, meat dishes, and mushroom gravy. Their mild flavor also works alongside beans or lentils, making them an easy side for both meat-based and vegetarian meals.
Mashed potatoes with oil Vitamins & Minerals
Vitamins
B6
0.27mg · 16% DV
Vitamin C
10.5mg · 12% DV
B1
0.14mg · 12% DV
B3
1.65mg · 10% DV
Minerals
Copper
0.14mg · 16% DV
Sodium
270mg · 12% DV
Potassium ⭐
390mg · 11% DV
Phosphorus
48mg · 7% DV
Mashed potatoes with oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mashed potatoes with oil
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.
What is Mashed potatoes with oil?
Mashed potatoes with oil are made by boiling potatoes, mashing them and mixing in vegetable oil. The dish became a familiar side in European home cooking as potatoes spread across the continent, and it is now served in many cuisines around the world.
The oil gives the mash a smooth, soft texture and a gently rich taste. It commonly accompanies meat, vegetables or gravy, and works just as well as a simple side for a home-cooked meal. At 110 calories per 100 g, it is mainly a carbohydrate source, with relatively little protein. For a lighter mash, use a measured amount of oil and loosen the texture with some of the potato cooking water.
How Nutritious Is Mashed potatoes with oil?
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 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 oil Contain Allergens?
No known major allergens
Which Diets Is Mashed potatoes with oil Good For?
Vegan
✓ 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 oil Fat Profile
SATURATED
0.75g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 19.6:1
Above the ideal 4:1 (19.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.