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Mashed potatoes Calories
Soft-textured, starchy, comforting
CALORIES
GI
POTASSIUM
FIBER
Mashed potatoes Nutrition Facts
Selected: 100 g
113
KCAL / 100G
Carbs
17.8g
· 62%
Protein
1.9g
· 7%
Fat
4.1g
· 31%
Fiber
1.6g
Mashed potatoes Vitamins & Minerals
Vitamins
B6
0.2mg · 12% DV
B3
1.2mg · 8% DV
Vitamin C
7mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Sodium
280mg · 12% DV
Potassium ⭐
285mg · 8% DV
Phosphorus
48mg · 7% DV
Iron
1mg · 6% DV
Mashed potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mashed potatoes 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 Contain Allergens?
Contains these allergens:
Which Diets Is Mashed potatoes Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mashed potatoes Fat Profile
SATURATED
2.5g
MONOUNSATURATED
1g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Foods Similar to Mashed potatoes
Mashed potatoes — Frequently Asked Questions
Why does chard mashed potato sometimes turn gluey?
Overworking potatoes releases starch and can make the mash sticky or gluey. Mash them while hot and use a potato masher rather than a blender for a lighter texture.
How can I make chard less bitter in mashed potatoes?
Briefly blanching the chard and draining it very well can soften its bitter, mineral taste. Cook the thicker stems before adding the leaves so they become tender without overcooking the greens.
Can chard mashed potatoes be made ahead of time?
Yes. Keep them in an airtight container in the refrigerator for about 2 to 3 days, then reheat gently; a small splash of milk, yogurt, or water can restore a soft consistency.
Can chard mashed potatoes be frozen?
They can be frozen, although the texture may become slightly watery or grainy after thawing. Freeze individual portions, thaw in the refrigerator, and reheat slowly while stirring.
What goes well with chard mashed potatoes?
They pair well with eggs, fish, chicken, bean patties, or a yogurt-based dish. Adding one of these protein foods helps turn the mash into a more balanced and filling meal.
Are chard mashed potatoes better before or after a workout?
Their carbohydrate content can make them useful as part of a pre-workout meal for energy. After training, pair them with a protein source such as eggs, yogurt, chicken, or legumes for recovery.
Will eating chard mashed potatoes at night cause weight gain?
Eating them at night does not by itself cause weight gain; overall intake and portion size matter more. A moderate serving alongside protein can make a more balanced evening meal.
Are chard mashed potatoes more nutritious than plain mashed potatoes?
Chard adds the flavor and micronutrient variety of leafy greens to the dish. However, the amount of butter, milk, or cream used has a major effect on how the finished dish compares with plain mash.
Should people with dairy allergy or lactose intolerance be careful with chard mashed potatoes?
Yes. Traditional versions often contain milk, butter, or cream, which may not be suitable for a milk allergy; lactose-free dairy products can be an option for lactose intolerance.
Can I make chard mashed potatoes with unpeeled potatoes?
Yes, and the skins give the mash a more rustic texture and earthy flavor. Scrub the potatoes thoroughly, but peel them if you want a very smooth result.
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Nutrition data compiled from USDA FoodData Central and scientific sources.