Mashed Potatoes β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
π₯ 83 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 19 g | 6.91% |
| Fiber | 2 g | 7.14% |
| Sugars | 2 g | 4% |
| Glycemic Index | 70 | - |
| Protein | 2 g | 4% |
| Sodium | 42 mg | 1.83% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
2 g
🍏 Low Sugar Content
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Health benefits
- Rich in carbohydrates, providing a good source of sustained energy for the body and brain.
- High in potassium, which supports heart health, proper muscle function, and helps regulate blood pressure.
- Contains essential vitamins and minerals such as Vitamin C, Vitamin B6, and iron, which support overall health and well-being.
- High in fiber (if made with the skins), promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Comfort food, which can contribute to emotional well-being and satisfaction when consumed in moderation.
Health risks
- High calorie content particularly when made with butter, cream, or cheese, which can contribute to weight gain if consumed in large quantities.
- High carbohydrate content which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics or those on low-carb diets.
- Potential for high sodium content in some recipes, especially when heavily seasoned or paired with gravy, which can contribute to hypertension and increased cardiovascular risks.
- Low nutrient density particularly if made with peeled potatoes, which removes much of the fiber and nutrients found in the potato skin.
How to choose mashed potatoes
Mashed potatoes should be creamy and smooth, without any lumps. The texture should be velvety, and the color should be a consistent off-white, showing no signs of browning or drying out.
Do not choose mashed potatoes that are gluey or watery, as this can suggest over-processing or poor preparation. Well-prepared mashed potatoes should have a buttery, rich flavor, enhanced with just the right amount of milk and butter.
How to store mashed potatoes
Leftover mashed potatoes should be stored in an airtight container in the refrigerator. Refrigerate within two hours of cooking to keep them safe and fresh. Properly stored, they can last for up to three days.
Do not leave mashed potatoes out at room temperature for long, as this can encourage bacterial growth. Avoid storing them in metal containers as they can develop an off-flavor. For best results, reheat only the portions you need to maintain their quality.
β Extra Tip
How long do they last?
Mashed potatoes can last for 3-5 days in the refrigerator when stored in an airtight container. For longer storage, mashed potatoes can be frozen for up to 2 months.
What to do with leftovers?
π¨ββοΈοΈ Medical disclaimer
How mashed potatoes support specific health conditions
Mashed potatoes are a comfort food rich in carbohydrates, providing energy and supporting brain function. They contain fiber, especially if made with the skin on, promoting digestive health. Mashed potatoes also provide potassium, supporting heart health by regulating blood pressure. Using healthier preparation methods, such as adding olive oil instead of butter, can make them a nutritious side dish while supporting weight management.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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