Calorie Chart / Trimmings / Mashed potatoes
How Many Calories Are in Mashed potatoes?
Calculation of the nutritional value & Recommended Dietary Intake of mashed potatoes
For g and a calorie requirement of kcal
| Calories 176 kcal | Proteins 5 g | Lipids 4.8 g | Carbohydrates 28 g |
| 9% | 7% | 7% | 10% |
Health benefits of mashed potatoes
Mashed potatoes - 100g
Calories 88 kcal
Proteins 2.5 g
Lipids 2.4 g
Carbohydrates 14 g
With about 88 kcal per 100 g, mashed potatoes are considered a moderate-calorie side dish, lighter than gratin dauphinois yet denser than plain boiled potato. While the mashing process removes the skin—and therefore some fibre—the purée still supplies valuable nutrients such as potassium (important for blood-pressure regulation), vitamin B6 (energy metabolism) and residual vitamin C. Athletes appreciate the easily digestible carbohydrates that help replenish muscle glycogen without an excessive calorie load.
Calcium and magnesium, although present in smaller amounts, contribute to nerve and muscle function. When prepared with milk, the purée also brings extra calcium and proteins. Finally, this comfort food's creamy texture can encourage satiety, potentially helping those who struggle with overeating to manage total daily calories more easily.
Tips for incorporating mashed potatoes into a balanced diet
Because mashed potatoes sit in the moderate-calorie range, the key is what you serve alongside. For a balanced plate, pair a scoop with a lean protein such as grilled chicken breast or oven-baked salmon, plus a green vegetable like steamed broccoli. This combination keeps total calories under control while maximizing proteins and micronutrients.
Looking for comfort without excess calories? Try a lighter cottage pie: Cover a layer of sautéed vegetables and minced beef steak (5% fat) with a thin blanket of mashed potatoes and finish under the grill. The recipe, close in spirit to cottage pie, delivers complete nutrition in one dish.
To lower calories further, replace part of the potato with cooked cauliflower before mashing; the taste stays creamy while carbohydrate content drops. Conversely, if you need extra energy—for example, before endurance training—enrich the purée with a spoon of butter or a splash of semi-skimmed milk, adjusting calories to your goal.
Frequently Asked Questions
- How many calories are in mashed potatoes?
- Mashed potatoes provide 88 kcal per 100 g.
- Are mashed potatoes fattening?
- At 88 kcal per 100 g, they are moderate in calories; portion size and added butter or cream mainly determine whether they contribute to weight gain.
- Do mashed potatoes contain proteins?
- Yes, roughly 2.5 g of proteins per 100 g; adding milk can raise the protein content without dramatically increasing calories.
- Is mashed potato a good choice for athletes?
- The fast-acting carbohydrates help replenish glycogen after training, and the moderate calories make it suitable for both bulking and cutting phases depending on the portion.
- How can I reduce the calories in mashed potatoes?
- Use semi-skimmed milk instead of cream, replace part of the potato with steamed cauliflower, and limit added butter.
- What spices enhance mashed potatoes without adding calories?
- Nutmeg, garlic, chives, and freshly ground pepper lift flavor while keeping the calorie count unchanged.
- Can mashed potatoes be part of a low-salt diet?
- Yes—simply mash the potatoes with unsalted butter or olive oil and season with herbs rather than salt to keep sodium (and calories) in check.
Similar foods
Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
