Quick Answers
Mashed potatoes can be a healthy food choice when prepared in a healthy way. However, they can also be made unhealthy by adding large amounts of butter, cream, salt and other high-calorie ingredients. The key is moderation and choosing healthy toppings and cooking methods.
Are Mashed Potatoes Fattening?
Mashed potatoes are a high-carb, starchy vegetable. One cup of mashed potatoes contains:
| Nutrient | Amount |
|---|---|
| Calories | 161 |
| Carbs | 36 grams |
| Fiber | 2 grams |
| Protein | 4 grams |
So one cup of plain mashed potatoes contains 161 calories, most of which come from the starch/carbohydrate content.
By itself, that is not a high amount of calories. However, mashed potatoes can quickly become fattening if large amounts of high-calorie ingredients are added. For example:
– Adding 1⁄4 cup of butter to one cup of mashed potatoes adds 204 calories.
– Adding 1⁄4 cup of whole milk adds 29 calories.
– Adding 1⁄4 cup of heavy cream adds 115 calories.
– Adding 1⁄4 cup of sour cream adds 58 calories.
– Adding 2 tablespoons of cheese can add about 100 calories, depending on the type.
– Adding bacon bits or other fatty toppings also boosts the calories.
So while plain mashed potatoes are not necessarily fattening, the way they are prepared and served can quickly tip them into high-calorie territory.
Tips for Lightening Mashed Potatoes
Here are some tips to keep mashed potatoes lighter:
– Use low-fat or fat-free milk instead of cream.
– Limit butter or replace with olive oil.
– Use plain Greek yogurt instead of sour cream.
– Go easy on cheese or skip it altogether.
– Stick to herbs, garlic and other low-calorie flavor boosts.
– Mash with the skins on for more fiber.
– Serve modest portions, such as 1⁄2 cup.
As long as you don’t overload it with high-fat extras, a sensible portion of mashed potatoes can be part of a healthy diet.
Nutrition Profile of Mashed Potatoes
Here is a more detailed overview of the nutrition found in mashed potatoes:
Carbohydrates
Plain mashed potatoes are high in carbs, providing 36 grams of carbohydrate per cup. The majority of this is starch.
Starch consists of long chains of glucose molecules. When digested, starch breaks down into individual glucose units that enter the bloodstream and provide energy.
For most people, up to 45–65% of daily calories can come from carbs. This means an adult eating a 2,000 calorie diet could aim for 225–325 grams of carbs daily.
Given their high starch content, potatoes and other starchy vegetables like corn can provide a large portion of your daily carb needs.
Fiber
Mashed potatoes contain 2 grams of fiber per cup when made with the peel. Fiber is a type of carbohydrate that your body cannot digest. It helps regulate digestion and promotes fullness.
The adequate intake of fiber is 25 grams per day for women and 38 grams for men. This means mashed potatoes provide about 5–10% of your daily needs.
To boost the fiber content, leave the skins on when mashing. Other ways to add fiber include:
– Top with chopped vegetables like broccoli or spinach.
– Add chopped nuts or seeds like walnuts, almonds or chia seeds.
– Mix in beans, lentils or peas.
– Serve with high-fiber fruit on the side.
Protein
Mashed potatoes contain 4 grams of protein in each cup.
Protein is essential for building muscle mass and supporting nearly all body functions. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or:
– 56 grams per day for the average sedentary man.
– 46 grams per day for the average sedentary woman.
One cup of mashed potatoes provides 4–9% of the RDA for protein. While not a high-protein food, the protein in potatoes contains all the essential amino acids needed to support health.
Ways to boost the protein content include:
– Use milk instead of water when mashing, to add 8 grams of protein per cup.
– Top with cheese, lean meat, fish, beans, nuts or seeds.
– Mix in nut butters like peanut or almond butter.
Vitamins and Minerals
Mashed potatoes also provide a variety of vitamins and minerals, including:
– Vitamin C: 28% of the RDA.
– Vitamin B6: 27% of the RDA.
– Potassium: 12% of the RDA.
– Manganese: 12% of the RDA.
– Niacin: 10% of the RDA.
– Vitamin B1: 8% of the RDA.
– Phosphorus: 8% of the RDA.
– Folate: 6% of the RDA.
– Pantothenic acid: 6% of the RDA.
The exact amounts can vary depending on the potato type, soil health, cooking method and more.
Overall, potatoes provide a mix of important micronutrients. However, the phytonutrient content found in the pigmented flesh of sweet potatoes and purple potatoes is higher.
Antioxidants
Along with vitamins and minerals, potatoes contain antioxidants.
Some of the main antioxidants in potato skins and flesh include:
– Vitamin C: An antioxidant that fights free radical damage and supports immune function. Highest amounts found in the skin.
– Vitamin E: Helps protect cell membranes from oxidative damage. Mostly found in the skin.
– Carotenoids: Pigments like lutein and zeaxanthin that support eye health. Higher amounts in yellow- or orange-fleshed potatoes.
– Anthocyanins: Pigments that make blue/purple potatoes blue. They support heart health.
– Chlorogenic acid: An antioxidant found in all potato types that may help lower blood pressure.
– Catechins: Antioxidants concentrated in the skin that may inhibit cancer cell growth.
In general, colored-flesh and skin-on potatoes offer the most antioxidants. However, peeling potatoes seems to have little effect on total antioxidant capacity.
Health Benefits
Here is a review of some of the main health benefits associated with mashed potatoes:
1. Provide Energy
The main benefit of mashed potatoes is that they can provide energy in the form of carbohydrate.
One cup of mashed potatoes contains 36 grams of carbs and 161 calories. These carbs are broken down into glucose during digestion which can be used for energy by cells throughout the body.
Mashed potatoes make a satisfying energy source for athletic performance and any other times when you need an energy boost or are expending more energy than usual.
2. May Improve Blood Pressure
Several studies link higher potato consumption with lower blood pressure levels.
One study found that replacing rice with purple potatoes significantly lowered systolic and diastolic blood pressure in 18 people with hypertension.
Researchers think potatoes’ blood-pressure-lowering effects are due to their content of potassium, magnesium and antioxidants like chlorogenic acid.
3. Provide Resistant Starch
Potatoes contain resistant starch, a type of starch that resists digestion in the small intestine and feeds healthy bacteria in your colon.
Cooking and then cooling potatoes increases resistant starch formation.
Resistant starch from potatoes may promote gut health, improve insulin sensitivity, reduce appetite and support weight loss.
4. Linked to Healthier Diet Patterns
Several studies link higher potato consumption to healthier overall dietary patterns.
One study associated eating potatoes more frequently with higher intake of fruits, vegetables and micronutrients like potassium and vitamin C.
Another study linked increased potato intake to reduced risk factors for diabetes like lower waist circumference and cholesterol levels.
So despite their starch content, eating more potatoes does not seem to have negative effects and may be linked to improved diet quality.
5. May Reduce Risk of Obesity
Despite their carb content, some research shows links between potato consumption and lower risks of obesity.
One review found that greater potato intake was associated with lower risks of obesity, metabolic syndrome and diabetes.
Another large study linked higher potato consumption frequencies to lower weight gain over time compared to less frequent intake.
The starch content, resistant starch, fiber and nutrients in potatoes may support weight control by promoting fullness and healthy blood sugar regulation.
Downsides
Potatoes are very healthy when prepared properly. However, there are some downsides:
High in Carbs
The biggest concern is potatoes’ high carb content.
At 36 grams of carbs in one cup, they aren’t recommended for low-carb diets like keto.
Potatoes also have a high glycemic index, meaning they raise blood sugar quickly. This makes them less ideal for diabetes management.
Provokes Sensitivity in Some
Potatoes contain glycoalkaloids, which can provoke sensitivity in some people when consumed in excess.
Peeling potatoes and avoiding sprouts, as they contain the highest glycoalkaloid concentrations, can help reduce side effects.
Acrylamide Formation
When potatoes are baked, fried or roasted at high temperatures, acrylamide forms.
Acrylamide is a carcinogen linked to several types of cancer when consumed regularly and in high amounts.
Soaking potatoes after cooking and limiting browned potatoes can lower acrylamide levels.
Simple vs. Complex Carbs in Potatoes
Potatoes contain mostly simple carbs in the form of starch.
Simple carbs are made up of one-two sugar units while complex carbs have three or more linked sugar units.
Since your body digests simple carbs quickly, they can lead to blood sugar spikes. Complex carbs take longer to break down and help maintain steadier blood sugar.
You can make potato carbs more complex by:
– Leaving the skins on. The skin contains fiber which slows digestion.
– Cooking and cooling them. This increases resistant starch, a type of complex carb.
– Pairing with protein, fat, acid or fiber. Macronutrients like protein and fat require more digestion time, slowing carb absorption.
While potatoes are a simple carb, their fiber, resistant starch and nutrient contents offset the blood sugar effects to an extent.
Glycemic Index and Glycemic Load of Potatoes
The glycemic index (GI) and glycemic load (GL) are measurements that reflect how different foods affect blood sugar levels.
Foods are given a numbered rating with pure glucose (sugar) being 100.
The GI of potatoes ranges from medium to high:
– Boiled white potatoes: GI 79
– Mashed potatoes: GI 85
– Baked russet potatoes: GI 111
However, GL factors in serving sizes. GL is calculated by multiplying a food’s GI by the grams of carbs per serving divided by 100.
For example, a serving of mashed potatoes has a GL of 23, calculated as:
85 (GI) x 26 grams of carbs / 100 = 22.1
Foods with a GL below 10 are low while GL 20+ is high. Potatoes fall in the medium GL range.
Their GL can be lowered by consuming smaller portions, limiting high-GI cooking methods like roasting or baking, and increasing fiber or fat.
Preparation Methods
How you prepare mashed potatoes makes a big difference in their nutrition profile.
Boiling
Boiling potatoes whole with the skins on results in the lowest calorie, lowest fat and highest nutrient preparation. Be sure not to overcook them.
Mashing
Using milk instead of cream adds protein without excess calories from fat. Leaving the skins on boosts fiber intake.
Roasting and Baking
Roasting at high heat can increase acrylamide formation in the browned edges and skin. Bake at lower temperatures when possible.
Frying
Frying adds unnecessary calories and fat. Cooking with oil should be limited.
Healthy Mashed Potato Toppings
While toppings can make mashed potatoes less healthy, you can also use them to pack in extra nutrition:
– Fresh or cooked veggies like broccoli, spinach, tomatoes or carrots.
– Beans, lentils or peas for fiber and plant-based protein.
– Nuts like almonds, pecans or walnuts.
– Seeds such as chia, flax or pumpkin.
– Nut butters like almond or peanut butter.
– Lean protein sources like chicken, salmon, tofu or eggs.
– Low-fat cheese for calcium. Feta and goat cheese have bold flavor in small amounts.
– Herbs and spices like garlic, rosemary, paprika and pepper.
– Plain Greek yogurt instead of sour cream.
Should You Peel Potatoes?
Potatoes contain higher amounts of fiber, antioxidants and vitamins found concentrated in the peel.
However, peeling seems to have minimal effects on total nutrient content:
– One study found no significant difference in antioxidant capacity between peeled and unpeeled potatoes.
– Another study saw no major change in protein, fat, carbs, fiber, vitamins or minerals between peeled and unpeeled boiled potatoes.
– Peeling removed only 3% of the total potato weight on average.
So the nutritious compound losses from peeling are minimal. However, leaving the skins on provides benefits with little downside.
Peel thick-skinned russet potatoes if the texture bothers you. For waxy, thin-skinned potatoes like reds and golds, peeling is unnecessary.
Mashed Cauliflower vs. Potatoes
Mashed cauliflower has become a popular lower-carb substitute for mashed potatoes.
One cup (155 grams) of mashed cauliflower contains:
– 25 calories vs 161 in mashed potatoes
– 5 grams carbs vs 26 grams in mashed potatoes
– 2 grams fiber vs 2 grams in mashed potatoes
– 2 grams protein vs 4 grams in mashed potatoes
So mashed cauliflower is significantly lower in both calories and carbs. Its protein and fiber content is similar.
However, mashed potatoes contain more B vitamins, vitamin C, manganese and magnesium.
Mashed cauliflower suits low-carb diets best. For others, mashed potatoes can be the healthier choice with more nutrients.
Simply prepare mashed potatoes in a healthy way without excess add-ins. And limit portion sizes to around 1/2–1 cup.
Do Mashed Potatoes Have Gluten?
Mashed potatoes are naturally gluten-free, as are all plain potato products.
Gluten is a protein found in grains like wheat, barley and rye. It causes issues for those with celiac disease or non-celiac gluten sensitivity.
Mashed potatoes can contain gluten if flour is added as a thickening agent. Always check labels and avoid this ingredient.
Make sure to also check seasoning mixes. Otherwise, enjoy mashed potatoes as part of a gluten-free diet.
Are Mashed Potatoes Keto-Friendly?
Mashed potatoes are too high in carbs to fit a ketogenic diet.
Keto limits carbs to 20–50 grams per day in order to attain nutritional ketosis, a fat burning state.
With 26 grams of carbs in just one cup, mashed potatoes take up more than half of the daily allowance.
Cauliflower mash or rutabaga mash can be keto-friendly swaps. Sweet potatoes are lower carb than white potatoes as well.
For most people, enjoying mashed potatoes in moderation can be healthy. But they should be limited on keto.
Conclusion
Mashed potatoes are high in carbs but can be part of a healthy diet when prepared properly, in moderation and paired with other nutritious foods.
Choose healthy cooking methods and toppings to maximize nutrition. Peeling is fine if you dislike the skin texture.
For most people, plain mashed potatoes provide lots of important nutrients and can be an energizing part of a balanced diet. Just be mindful of portions and accompaniments.