Potatoes, mashed, home-prepared, whole milk and margarine added
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is the classic comfort food of creamy, fluffy mashed potatoes, enriched with whole milk and margarine for a rich, velvety texture and a mild, buttery flavor. Nutritionally, it's a moderate-energy side dish, primarily providing carbohydrates for quick energy with a small amount of protein and fat.
Calorie split: 7% protein · 60% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People adore it for its ultimate comfort-food status, offering a warm, creamy, and satisfying texture that complements a vast array of main dishes. Its mild flavor acts as a perfect canvas, making it a beloved staple in family meals and holiday feasts across many cultures.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can lead to rapid blood-sugar spikes, making it less ideal for those managing diabetes without careful portioning. The added margarine increases saturated fat and may contain trans fats; opting for olive oil or using less can be healthier. To counteract blood sugar impact, pair it with protein (like chicken or beans) and non-starchy vegetables to slow digestion.
Key benefits
- Good source of quick energy from complex carbohydrates
- Contains potassium, an essential mineral for fluid balance
- Provides dietary fiber, especially if skin is included
- Versatile base for absorbing flavors from herbs and spices
- Gluten-free by nature, suitable for many dietary restrictions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest serving of mashed potatoes was set in 2010 in the United States, weighing over 4,400 pounds (about 2,000 kg)—enough to fill a small swimming pool.
Full nutrition (USDA data · scales with serving)
| Water | 75.3 g |
| Energy | 113 kcal |
| Energy | 474 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 4.2 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 16.9 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.4 g |
| Sucrose | 0.16 g |
| Glucose | 0.30 g |
| Fructose | 0.24 g |
| Lactose | 0.71 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 48.0 mg |
| Potassium, K | 326 mg |
| Sodium, Na | 333 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.11 mg |
| Selenium, Se | 0.80 ug |
| Fluoride, F | 39.0 ug |
| Vitamin C, total ascorbic acid | 10.5 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.48 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 13.5 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 44.0 ug |
| Retinol | 41.0 ug |
| Carotene, beta | 30.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 187 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 2.0 mg |
| Tocopherol, delta | 0.69 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 7.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 6.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.74 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.39 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.26 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.89 g |
| PUFA 18:2 | 0.81 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.52 g |
| Cholesterol | 1.0 mg |
| Phytosterols | 19.0 mg |
| Stigmasterol | 2.0 mg |
| Campesterol | 3.0 mg |
| Beta-sitosterol | 12.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.08 g |
| Isoleucine | 0.09 g |
| Leucine | 0.14 g |
| Lysine | 0.13 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.08 g |
| Valine | 0.12 g |
| Arginine | 0.08 g |
| Histidine | 0.05 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 0.36 g |
| Glycine | 0.06 g |
| Proline | 0.10 g |
| Serine | 0.09 g |
FAQ
How do I make mashed potatoes extra creamy?
Use warm milk/cream and melted butter, and avoid over-mixing. A potato ricer or food mill creates a smoother texture without making them gluey.
Can mashed potatoes be made ahead?
Yes. Refrigerate in an airtight container for up to 3 days. Reheat gently with a splash of milk to restore creaminess.
Are mashed potatoes gluten-free?
Naturally, yes. However, always check labels on any added ingredients like margarine or gravy mixes, as they may contain hidden gluten.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.13 kcal/g · 7% calories from protein · 1.5 g fiber · 1.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.