What Are The Calories In Mashed Potatoes?

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The Right Potato

Some types of potatoes are better for mashing than others. Russet potatoes and white potatoes are good for mashing. Russet potatoes contain 169 calories per medium potato, while white potatoes contain 140 calories per medium potato. White potatoes are also low in starch compared to russet potatoes. Starch is a carbohydrate contained in potatoes and the main contributing factor of calories in mashed potatoes.

Homemade Mashed Potatoes vs. Instant and Fast Food Mashed Potatoes

Homemade mashed potatoes are often tastier than their fast food or instant counterparts because of the butter and heavy cream added to the mix. Some people may even add cheese, increasing the calories and fat even more.

Compared to fast food or restaurant mashed potatoes which generally contain about 160 calories per 1/2 cup , homemade potatoes could contain as many as 300 calories or even more. Because of the high calorie count, you should only eat them in moderation. And when you do indulge, minimize the calories in what you are adding on your plate by using skim milk in place of heavy cream in your mashed potatoes. Also use a low-calorie butter spray to reduce the number of calories.

According to nutrition information from the United States Department of Agriculture (USDA) there is no fat in 60g of instant potato flakes. Neither do potatoes boiled without the skin to make homemade mashed potatoes. Instant mashed potatoes have 62 mg of sodium, 49 of total carbohydrates, 4g of fiber and 5g of protein compared to 15mg of sodium, 60g of total carbohydrates 5g of fiber and 5g of protein in boiled potatoes,. Instant mashed potatoes have 81 percent of the recommended daily value of Vitamin C, 4 percent of iron and 2 percent of calcium compared to 37 percent of the daily value for Vitamin C, 2 percent of calcium and 4 percent of iron in boiled homemade mashed potatoes.

KFC Mashed potatoes with gravy are among the most popular fast food mashed potatoes. On an average these have 130 calories per serving, with 4.5 g total fat. While the total carbohydrate is an average of 20.0 gms and the protein 2.0 gms; the danger lies in the high amount of sodium, 550.0mg. Also, KFC mashed potatoes supply no percentage of the daily value of vitamins.

Substitute and Adjust

The popular South Beach Diet offers a very tasty substitute for mashed potatoes with its cauliflower mock mashed potato recipe. This dish tastes unbelievably like mashed potatoes and contains only 67 calories. There are a number of recipes available for homemade mashed potatoes with calories ranging from 67 to 307, depending on the ingredients used.

When mashed potatoes are on the menu, adjust the calorie intake of your other foods and pair the mashed potatoes with steamed vegetables and grilled chicken or fish to keep more calories and fat at bay.

Healthy Alternatives

There is no need for you to not enjoy your homemade mashed potatoes and simply settle for fast food or instant mashed potatoes. Substitute healthy alternatives for flavor; like chopped green onions or garlic instead of cheese. A ranch dressing will also give a good flavor without adding extra calories; and use skim milk and low-calorie butter spray in place of heavy cream and butter. Enjoy your meals but remain conscious of the calories in mashed potatoes.


Diet Bites: Calories in Mashed Potatoes. https://www.dietbites.com/Holiday-Dieting/mashed-potato.html

Livestrong: How Many Calories Are In Mashed Potatoes. https://www.livestrong.com/article/144007-how-many-calories-are-mashed-potatoes/

myfitnesspal: Homemade Mashed Potatoes. https://www.myfitnesspal.com/nutrition-facts-calories/homemade-mashed-potatoes

SparkPeople: Calories in KFC Mashed Potatoes With Gravy. https://www.sparkpeople.com/calories-in.asp?food=mashed+potatoes+with+gravy