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Mashed Potatoes with Onion and Tomato Paste Calories
Nutritious, fiber-rich side dish made with potatoes, onion, and tomato paste.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mashed Potatoes with Onion and Tomato Paste (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 29.3 g of carbs, 3.2 g of protein, 1.8 g of fat and 3.5 g of fiber. Its 18 mg of Vitamin C covers 20% of the Daily Value. Its glycemic index is 75 (medium), so it raises blood sugar at a moderate pace.
Mashed Potatoes with Onion and Tomato Paste Nutrition Facts
Selected: 1 serving (medium) · 150 g
143
KCAL / 150G
Carbs
29.3g
· 11% DV
Protein
3.2g
· 6% DV
Fat
1.8g
· 2% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 9% · Fat 11%
Mashed Potatoes with Onion and Tomato Paste nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 29.3 g | 11% |
| Fiber | 3.5 g | 13% |
| 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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How Many Calories in 1 Serving of Mashed Potatoes with Onion and Tomato Paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 143 kcal |
| 1 piece (small) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 100 g | 95 kcal |
| 1 piece (medium) | 120 g | 114 kcal |
| 1 cup (medium) | 180 g | 171 kcal |
| 1 piece (large) | 180 g | 171 kcal |
| 1 serving (large) | 200 g | 190 kcal |
| 1 cup (large) | 240 g | 228 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Mashed Potatoes with Onion and Tomato Paste
How do you make mashed potatoes with onion and tomato paste?
Boil potatoes until tender, then mash them while warm. In a separate pan, soften chopped onion in a little oil, stir in tomato paste, and cook briefly before folding the mixture into the potatoes. Add warm milk or cooking water gradually for a smoother texture.
What does tomato paste add to mashed potatoes with onion and tomato paste?
Tomato paste gives mashed potatoes with onion and tomato paste a savory, slightly tangy flavor and a warmer color than plain mash. Cook it briefly with the softened onion first to mellow its raw taste and help it blend evenly into the potatoes.
How do you keep mashed potatoes with onion and tomato paste from turning gluey?
Use a potato masher or ricer rather than a blender or food processor. Overworking potatoes releases more starch, which can make mashed potatoes with onion and tomato paste sticky; mash just until smooth, then stir in warm liquid gently.
Can you make mashed potatoes with onion and tomato paste ahead of time?
Yes, you can make mashed potatoes with onion and tomato paste ahead and refrigerate them in a covered container. Reheat gently with a splash of warm milk or water, stirring until the texture is creamy again; avoid leaving the dish at room temperature for long.
Can mashed potatoes with onion and tomato paste be frozen?
Yes, mashed potatoes with onion and tomato paste can be frozen, though the texture may become slightly grainy after thawing. Freeze in airtight portions, thaw in the refrigerator, then warm slowly while stirring in a little milk or water.
Can you use red potatoes for mashed potatoes with onion and tomato paste?
Yes, red potatoes work in mashed potatoes with onion and tomato paste, but they tend to make a denser, less fluffy mash than starchy potatoes. Leave the skins on if you like a more rustic texture, or peel them for a smoother result.
What can you serve with mashed potatoes with onion and tomato paste?
Mashed potatoes with onion and tomato paste pair well with roasted chicken, grilled meat, meatloaf, or sautéed vegetables. Their onion-and-tomato flavor is already pronounced, so a simple green salad or lightly seasoned vegetables make an easy side.
Can mashed potatoes with onion and tomato paste be made without milk or butter?
Yes. For dairy-free mashed potatoes with onion and tomato paste, use warm potato cooking water or an unsweetened plant-based milk to loosen the mash. Add it a little at a time so the potatoes stay thick rather than watery.
How long do mashed potatoes with onion and tomato paste last in the refrigerator?
Mashed potatoes with onion and tomato paste keep for about 3–4 days in a covered container in the refrigerator. Cool and refrigerate them promptly after cooking, and reheat only the portion you plan to serve.
Can people with diabetes eat mashed potatoes with onion and tomato paste?
People with diabetes can include mashed potatoes with onion and tomato paste in a meal, but potatoes can raise blood glucose. Keep the portion in line with your meal plan and pair it with protein and non-starchy vegetables for a more balanced plate.
Mashed Potatoes with Onion and Tomato Paste Vitamins & Minerals
Vitamins
Vitamin C
18mg · 20% DV
B6
0.27mg · 16% DV
B1
0.14mg · 12% DV
B3
1.65mg · 10% DV
Minerals
Copper
0.14mg · 16% DV
Sodium
330mg · 14% DV
Potassium ⭐
480mg · 14% DV
Manganese
0.2mg · 9% DV
Mashed Potatoes with Onion and Tomato Paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mashed Potatoes with Onion and Tomato Paste
To burn the 143 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 Onion and Tomato Paste?
Mashed potatoes with onion and tomato paste is a homestyle side made by mashing cooked potatoes with softened onion and tomato paste. The texture can range from smooth to slightly chunky, depending on how thoroughly the potatoes are mashed and how much liquid is added.
Serve it warm: the onion brings sweetness, while tomato paste adds a savoury, gently tangy note to the mild potatoes. It works alongside grilled vegetables, beans, meatballs or a simple salad, and can also make a comforting base for a meal. The dish is mainly a source of carbohydrates, with some fibre; it contains 2.3 g of fibre per 100 g. For a lighter version, use oil sparingly and let the onion and paste provide plenty of flavour.
How Nutritious Is Mashed Potatoes with Onion and Tomato Paste?
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 Onion and Tomato Paste 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 Onion and Tomato Paste Contain Allergens?
No known major allergens
Which Diets Is Mashed Potatoes with Onion and Tomato Paste 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 Onion and Tomato Paste Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.