What are the Nutritional Facts about Mashed Potatoes?
December 25, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Mashed potatoes are a comfort food rich in carbohydrates and potassium. Learn mashed potatoes nutrition facts, calories, and healthy tips.
Introduction
Mashed potatoes are a popular comfort food made from boiled potatoes, milk, and butter. They are soft, filling, and easy to digest. While mashed potatoes provide energy and some important nutrients, they can also be high in calories and fat depending on how they are prepared.
Nutritional Value of Mashed Potatoes (Prepared – 1 Cup / ~210g)
| Nutrient | Amount |
|---|---|
| Calories | 210–230 kcal |
| Carbohydrates | 35–37 g |
| Protein | 4 g |
| Total Fat | 8–9 g |
| Saturated Fat | 4–5 g |
| Dietary Fibre | 3 g |
| Potassium | 450 mg |
| Vitamin C | 12 mg |
| Calcium | 40 mg |
| Sodium | 350–400 mg |
Values vary based on butter, milk, and salt used.
Key Nutrients in Mashed Potatoes:
1. Carbohydrates
- Main energy source
- Helps fight tiredness
- Useful for active people
2. Potassium
- Supports heart health
- Helps control blood pressure
- Maintains fluid balance
3. Vitamin C
- Supports immunity
- Helps in wound healing
- Acts as an antioxidant
4. Dietary Fibre
- Improves digestion
- Helps with fullness
- Supports gut health
Health Impact of Mashed Potatoes
- 🥔 Provides quick energy
- ❤️ Supports heart function (potassium)
- ⚠️ High in calories if made with butter
- ⚠️ High glycaemic index
Are Mashed Potatoes Good for Weight Loss?
Not ideal for weight loss if eaten often because they are:
- High in carbs
- Low in protein
- Easy to overeat
They can be eaten occasionally in small portions.
Who Should Limit Mashed Potatoes?
- People with diabetes
- Those trying to lose weight
- Individuals on low-carb diets
Healthier Ways to Eat Mashed Potatoes
- Use less butter and cream
- Use low-fat milk or curd
- Add garlic or herbs for flavour
- Keep potato skin for more fibre
Conclusion
Mashed potatoes are a comfort food rich in carbohydrates and potassium. While they provide energy and some vitamins, they can be high in calories and have a high glycemic index. Eating them in moderation and preparing them in a healthy way is best.