Mashed potatoes are a favorite food all over the world. But what do they offer in terms of nutrition? Read on to know more…
Mashed potatoes is one of the more delicious ways of serving potatoes. They are mashed using a ricer or a special instrument known as potato masher.
Health Benefits
There are many qualities in potatoes that make them suitable for a modern human’s diet. For instance, mashed potatoes are loaded with monounsaturated fats, which are essential for maintaining cholesterol levels. It is also loaded with polyunsaturated fats, which bar several motor neuron diseases and help in the maintenance of the skin.
One more important factor that makes mashed potatoes beneficial is their protein and carbohydrate content. They are also loaded with vitamin C, vitamin B, and potassium, every one of which is excellent for the human body.
Nutrition
| Nutrition | Quantity |
| Calories | 161 |
| Calories from Fat | 3% |
| Total Fat | 1.2g |
| Saturated Fat | 0.22g |
| Polyunsaturated Fat | 0.27g |
| Mono-unsaturated Fat | 0.44g |
| Cholesterol | 4.2mg |
| Total Carbohydrate | 36.9g |
| Protein | 4.1g |
| Fiber | 1.5g |
| Dietary Fiber | 4.2g |
| Sugar | 0g |
| Potassium | 627.9mg |
Following is a chart of the presence of minerals in 1 cup of mashed potatoes.
| Nutrition | Quantity |
| Sodium | 636.3mg |
| Calcium | 5.5% |
| Iron | 3.2% |
| Copper | 14.7% |
| Manganese | 12.4% |
| Magnesium | 9.5% |
| Selenium | 1.8% |
| Zinc | 4.1% |
| Phosphorus | 10.1% |
Following is a chart of the presence of vitamins in 1 cup of mashed potatoes.
| Nutrition | Quantity |
| Vitamin C | 23.5% |
| Vitamin B6 | 24.5% |
| Vitamin A | 0.8% |
| Vitamin E | 0.5% |
| Riboflavin | 4.9% |
| Folate | 4.2% |
| Niacin | 11.7% |
| Thiamin | 12.3% |
| Pantothenic Acid | 10% |
It is to be remembered that increasing assortments and decoration for serving does add to the calories. Have the potatoes themselves with minimal garnish or additions, and you should be fine.