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Purple potato mash Calories
Mashed purple potatoes with anthocyanins; starchy, filling, and a good source of potassium.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Purple potato mash (210 g) has 185 calories. That works out to 88 calories per 100 g. It contains 42.2 g of carbs, 4 g of protein, 0.4 g of fat and 4.8 g of fiber. Its 0.6 mg of B6 covers 36% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Purple potato mash Nutrition Facts
Selected: 1 cup (medium) · 210 g
185
KCAL / 210G
Carbs
42.2g
· 15% DV
Protein
4g
· 8% DV
Fat
0.4g
· 1% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Purple potato mash nutrition facts table · 1 cup (medium) (210 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 42.2 g | 15% |
| Fiber | 4.8 g | 17% |
| Protein | 4 g | 8% |
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 Purple potato mash?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 210 g | 185 kcal |
| 1 tablespoon (small) | 15 g | 13 kcal |
| 2 tablespoon (medium) | 30 g | 26 kcal |
| 100 g | 100 g | 88 kcal |
| ½ cup (half) | 105 g | 92 kcal |
| 1 cup (small) | 160 g | 141 kcal |
| 1 serving (medium) | 180 g | 158 kcal |
| 1 cup (large) | 260 g | 229 kcal |
| 1 serving (large) | 280 g | 246 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Purple potato mash
How do you make purple potato mash?
To make purple potato mash, boil peeled or scrubbed purple potatoes until tender, drain them well, then mash with warm milk and butter. Add the liquid gradually and avoid overmixing, which can make the mash gluey.
What does purple potato mash taste like?
Purple potato mash tastes much like regular mashed potatoes, with a mildly earthy, sometimes slightly nutty flavor. Its exact taste and texture vary by potato variety, so butter, herbs, garlic, or olive oil can complement it.
Why is purple potato mash purple?
Purple potato mash gets its color from anthocyanins, natural pigments in purple potatoes. The shade can range from vivid violet to muted lavender depending on the variety and how it is cooked.
Can you make purple potato mash ahead of time?
Yes, you can make purple potato mash ahead and refrigerate it in a covered container for about 3–4 days. Reheat it gently on the stove or in the microwave, stirring in a little milk if it has thickened.
What goes well with purple potato mash?
Purple potato mash pairs well with roasted vegetables, mushrooms, grilled fish, or meat, and works as a colorful side for a roast dinner. Add a fresh salad or green vegetables to balance a rich main course.
Can you freeze purple potato mash?
Yes, purple potato mash can be frozen, though it may become slightly grainy or watery after thawing. Cool it first, freeze in airtight portions, then thaw in the refrigerator and stir well while reheating.
Should you peel potatoes for purple potato mash?
No, peeling is optional when making purple potato mash. Peel the potatoes for a smoother texture; for a more rustic mash, scrub them well, cook with the skins on, and mash them as desired.
Why does purple potato mash turn gray or lose its color?
Purple potato mash can look duller after cooking because heat and cooking conditions affect its pigments. Use purple-fleshed potatoes, avoid prolonged cooking, and add acidic ingredients cautiously, since they can shift the color toward pink.
How do you keep purple potato mash from getting gluey?
Use a hand masher or potato ricer rather than a blender, and stop mixing as soon as the ingredients come together. Drain the cooked potatoes thoroughly and add warm milk gradually to keep purple potato mash light.
Can you make purple potato mash without dairy?
Yes, purple potato mash is easy to make without dairy. Mash the cooked potatoes with olive oil and a little warm vegetable broth or unsweetened plant-based milk, adding the liquid gradually until you reach the texture you want.
Purple potato mash Vitamins & Minerals
Vitamins
B6
0.61mg · 36% DV
Vitamin C
22.05mg · 25% DV
B3
2.73mg · 17% DV
B1
0.17mg · 14% DV
Minerals
Copper
0.25mg · 28% DV
Potassium ⭐
882mg · 26% DV
Phosphorus
103mg · 15% DV
Manganese
0.34mg · 15% DV
Sodium
15mg · 1% DV
Purple potato mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purple potato mash
To burn the 185 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.
What is Purple potato mash?
Purple potato mash is made by boiling purple-fleshed potatoes and mashing them, often with milk or butter; it can also be prepared with plant-based additions. Its vivid colour comes from anthocyanins naturally present in the potatoes. Purple varieties are grown in several parts of the world, so the dish has no single defining regional recipe.
The mash is soft and filling, with a mildly earthy potato flavour. Serve it as a side with roasted vegetables, meat or a plant-based main, or season it simply with olive oil and herbs. It is mainly a starchy food and provides potassium and fibre; pairing it with vegetables and a protein source makes for a more balanced plate.
How Nutritious Is Purple potato mash?
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 Purple potato mash 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 Purple potato mash Contain Allergens?
No known major allergens
Which Diets Is Purple potato mash 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
Purple potato mash Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.