Calories in Mashed Potatoes

Written by Sky Taylor, Diet Bites

The potato stands alone as a super root packed with vitamins and nutrients. 

You can do so many things with a potato but during the holidays, most potatoes are mashed.

When comparing homemade mashed potatoes calories with fast food mashed potato calories, the fast food recipe generally contains about one-half the calories.

Homemade potatoes are packed with butter, whole milk, and heavy cream.  The new line of gourmet cooks are adding more Diet Disaster via bacon bits, clots of sour cream. cheese and cream cheese.

One of the healthiest ways to prepare mashed potatoes is to wash the potatoes thoroughly, then cut up and boil with the skins left on.  

The skins provide vitamins and roughage, but due to the cooking process, many vitamins escape the plate.

The calorie count?

Restaurant potatoes and fast food potatoes generally contain about 160 calories per 1/2 cup serving.  

Grandma's homemade mashed potatoes which are extra buttery, extra fluffy, extra cheesy will add an extra 300 calories onto your Diet Plate. Ouch.

Our Diet Tip: Peel, wash, cut up and boil 4 medium sized potatoes in water.  

Drain, rinse and drain again. Add salt and pepper to suit your personal taste, about 1/2 cup of skim milk OR skim canned cream and 1 Tablespoon of 'Parkay' refrigerated, no calorie butter spray.  

Whip and spoon into serving dish.

Calorie count for entire batch of mashed potatoes: About 540 calories.  Enjoy 1 cup of the dietized mashed potatoes for about 110 calories.  

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Calories in Mashed Potatoes, Nutrition Facts

Mashed Potatoes, With Butter


100 Grams

1 Cup

Energy, Caloric Values kcal 113 237
Protein g 1.86 3.91
Total lipid (fat) g 4.22 8.86
Carbohydrate, by difference g 16.81 35.30
Fiber, total dietary g 1.5 3.2
Sugars, total g 1.43 3.00
Calcium, Ca mg 24 50
Iron, Fe mg 0.26 0.55
Magnesium, Mg mg 18 38
Phosphorus, P mg 45 94
Potassium, K mg 284 596
Sodium, Na mg 317 666
Zinc, Zn mg 0.27 0.57
Vitamin C, total ascorbic acid mg 6.0 12.6
Thiamin mg 0.086 0.181
Riboflavin mg 0.041 0.086
Niacin mg 1.072 2.251
Vitamin B-6 mg 0.222 0.466
Folate, DFE mcg_DFE 8 17
Vitamin B-12 g 0.07 0.15
Vitamin A, RAE mcg_RAE 38 80
Vitamin A, IU IU 138 290
Vitamin E (alpha-tocopherol) mg 0.12 0.25
Vitamin D (D2 + D3) g 0.2 0.4
Vitamin D IU 10 21
Vitamin K (phylloquinone) g 2.0 4.2
Lipids, Fatty Acids
Saturated g 2.613 5.487
Monounsaturated g 1.070 2.247
Polyunsaturated g 0.199 0.418
Cholesterol mg 11 23

Holiday Dieting


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