Instant mashed potatoes are dried potato flakes or powders that can be quickly reconstituted with hot water to make mashed potato. They are popular for their convenience – you can make mashed potatoes in just a few minutes without peeling, boiling and mashing whole potatoes. But are instant mashed potatoes a good choice if you are trying to lose weight or eat healthier? Here we’ll look at the nutrition facts, weigh the pros and cons, and compare instant mashed potatoes to whole mashed potatoes to help you decide if they fit into a healthy diet.
Nutrition Facts of Instant Mashed Potatoes
The nutrition content of instant mashed potatoes can vary between brands and flavors, but they typically provide the following nutrients per 1/2 cup serving prepared with 2% milk and margarine:
| Nutrient | Amount |
|---|---|
| Calories | 120 |
| Total Fat | 2.5 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Cholesterol | 5 mg |
| Sodium | 530 mg |
| Total Carbohydrate | 23 g |
| Dietary Fiber | 1 g |
| Sugars | 2 g |
| Protein | 2 g |
As you can see, a 1/2 cup serving of instant mashed potatoes delivers a substantial amount of carbohydrates and sodium along with a small amount of fat, fiber and protein. The ingredient list will also likely contain potato flakes/powder, hydrogenated oils, whole or skim milk powder, and potentially preservatives and artificial colors and flavors depending on the brand.
Pros of Instant Mashed Potatoes for Diet
There are some advantages to using instant mashed potatoes if you are monitoring your diet and calories:
– Convenience – Instant mashed potatoes require minimal prep and can be made in just a few minutes. This makes it easy to add to your meal plan.
– Lower calorie option – A serving of instant mashed potatoes has only 120 calories versus around 160 calories in homemade mashed potatoes prepared with whole potatoes, milk and butter. If watching your calorie intake, instant may be a better option.
– More fiber than regular mashed potatoes – Instant mashed potatoes have around 1 gram of fiber per serving compared to only 2-4 grams per serving of whole mashed potatoes. The added potato flakes and powder increases the fiber content.
– Portion control – As instant mashed potatoes come in pre-portioned servings, it can be easier to control or limit your portion size.
Cons of Instant Mashed Potatoes for Diet
However, there are also some downsides to instant mashed potatoes if you are trying to eat healthy:
– High glycemic index – Processed instant potato products have a very high glycemic index around 85 compared to boiled or roasted whole potatoes with a glycemic index of 50-80. This means they cause a rapid spike in blood sugar. For diabetes or weight management, a lower glycemic food may be preferred.
– High sodium – A serving of instant mashed potatoes contains over 500mg sodium, which is over 20% the daily recommended amount. People monitoring their salt intake will want to be mindful.
– Less nutrients – Whole fresh potatoes provide more nutrients like vitamin C, B6 and potassium compared to instant versions which undergo more processing. Instant mashed potatoes have added vitamins and minerals to boost the nutrition profile.
– Can contain preservatives and additives – Check the ingredient list as less natural versions can contain preservatives like BHT or TBHQ as well as artificial colors and flavors.
– Not as satisfying – The lighter texture and faster breakdown of instant potato flakes may not keep you feeling as full and satisfied as whole potatoes.
Instant vs Whole Mashed Potatoes
So how do the two options compare nutritionally if you prepare them in the same way? Here is a nutritional breakdown of a 1/2 cup serving of each prepared with 2% milk and margarine:
| Nutrient | Instant Mashed Potatoes | Homemade Mashed Potatoes |
|---|---|---|
| Calories | 120 | 162 |
| Total Fat | 2.5g | 7g |
| Carbohydrates | 23g | 23g |
| Fiber | 1g | 2g |
| Sodium | 530mg | 79mg |
As you can see, the instant mashed potatoes are lower in calories and fat but significantly higher in sodium compared to homemade. The fiber and carbohydrate content is similar.
So in terms of calories, the instant potatoes may fit better into a weight loss diet plan. However, for an overall healthy balanced diet, homemade mashed potatoes have more benefits being lower in sodium, higher in fiber and retaining more vitamins and minerals from the whole potato.
Tips for Preparing Healthier Instant Mashed Potatoes
If you do opt for instant mashed potatoes as an occasional convenient side dish, there are some easy ways to make them a bit healthier:
– Use low-fat or skim milk instead of whole milk
– Avoid adding butter and instead use small amounts of olive oil, avocado oil or your choice of heart healthy oil
– Season with herbs, garlic, black pepper, salt-free seasoning blends instead of table salt
– Top with fresh chopped chives, scallions or parsley to add more flavor and nutrients
– Add in cauliflower when making them to increase the vegetable content
– Use Greek yogurt instead of sour cream to make them creamier
– Mix in roasted garlic, caramelized onions, sauteed mushrooms or other veggies
– For more fiber, mix in pureed cauliflower or add in cooked, puréed lentils
While instant mashed potatoes won’t provide the same nutrition as whole fresh potatoes, they can still be included on occasion as part of an overall healthy diet when prepared mindfully. Focus on adding more flavor from herbs, spices, aromatics and nutrient-dense toppings instead of butter, cream and salt. Proper portion sizes are also key when watching calories.
Healthier Mashed Potato Alternatives
In addition to tweaking instant mashed potatoes, you can also try some healthier homemade mashed potato alternatives:
– Cauliflower mashed “potatoes” – By replacing potatoes with cauliflower, you can reduce the calories, carbs and sodium while increasing the vegetable content.
– Mashed parsnips or turnips – Swap out some of the potatoes for nutrients dense root veggies like parsnips and turnips.
– Mashed celery root – Celery root has a mild flavor similar to potatoes and makes a great lower carb substitute.
– Mashed carrots – For a vibrant orange color and natural sweetness, use puréed cooked carrots in place of some potatoes.
– Mixed root vegetable mash – Combine potatoes with carrots, parsnips, turnips, celery root and garlic for more fiber and nutrients.
– Potato-broccoli mash – Add some steamed broccoli to your potatoes to increase the fiber, vitamin C and iron.
– Cauliflower-turnip mash – A combo of cauliflower and turnips gives you a lower carb, lower calorie alternative full of nutrients.
So don’t eliminate mashed potatoes from your diet entirely. With a few easy substitutions and additions, homemade mashed potato dishes can be enjoyed as part of a healthy diet.
Conclusion
While instant mashed potatoes can be low in calories, their high sodium content, high glycemic index and lack of nutrients compared to whole potatoes means they should be consumed only occasionally as part of a healthy diet. Prepare them with low-fat milk, healthy oils and extra veggies and herbs. For a more regular side, choose homemade mashed potatoes or one of the healthier substitutions using cauliflower, turnips, carrots and other root veggies to lighten them up while boosting nutrition. With a few adjustments, mashed potatoes can still be included as part of an overall varied, balanced diet.