Mashed potatoes are a classic comfort food that can be part of a healthy diet when enjoyed in moderation. But it’s important to pay attention to portion sizes, as the calories can add up quickly. So what does a typical 200 calorie serving of mashed potatoes actually look like?
Quick Answer
200 calories of mashed potatoes is about 1 cup or 8 ounces by weight of plain mashed potatoes made with milk and butter. This portion would be about the size of a baseball or a clenched fist.
Serving Size Breakdown
Let’s break down the numbers in more detail:
- 1 medium russet potato (about 213g/7.5oz) contains around 161 calories
- 1 tablespoon of milk contains around 12 calories
- 1 tablespoon of butter contains around 100 calories
So if you take 1 medium russet potato and mash it with 1 tablespoon each of milk and butter, the total calorie count comes out to around 273 calories.
To get a 200 calorie portion, you would take about 3/4 of this full recipe, which equals:
- 3/4 of a medium potato (about 160g/5.6oz)
- 3/4 tablespoon milk (around 9 calories)
- 3/4 tablespoon butter (around 75 calories)
This ends up being about 1 packed cup or 8 ounces by weight of mashed potatoes.
Visualizing a 200 Calorie Portion
Here are some visual comparisons to help conceptualize what 200 calories or 8 ounces of mashed potatoes looks like:
- It’s about the size of a baseball or a clenched fist.
- It fills an 8 ounce measuring cup, leveled off.
- It’s a rounded heaping half cup portion.
- It would mound on a dinner plate to a thickness of 1-1.5 inches.
Volume and Weight
The volume and weight equivalents for 200 calories of mashed potatoes are:
| Volume | Weight |
|---|---|
| 1 cup | 8 ounces |
| 1/2 cup heaping | 160 grams |
Nutrition Facts
Here are the full nutrition facts for a 200 calorie serving of homemade, milk and butter mashed potatoes:
| Amount | Calories |
|---|---|
| 1 cup (8oz) | 200 |
| Total Fat 8g | Saturated Fat 5g |
| Sodium 10mg | Carbohydrates 26g |
| Fiber 2g | Sugars 2g |
| Protein 4g | Vitamin A 6% |
| Vitamin C 15% | Calcium 4% |
| Iron 6% |
Key Nutrients
Some of the key nutrients in a 200 calorie serving of mashed potatoes include:
- 26g carbohydrates – This provides a good source of energy.
- 4g protein – Important for building and repairing muscles.
- 5g fiber – Helps improve digestion and keeps you feeling full.
- Vitamin C – 15% DV. Helps support a healthy immune system.
- Vitamin A – 6% DV. Keeps eyes and skin healthy.
Comparing Homemade and Instant Mash
There are some differences in nutrition when comparing homemade mashed potatoes to instant boxed versions:
| Nutrient | Homemade | Instant |
|---|---|---|
| Calories | 200 | 220-250 |
| Fat | 8g | 10-12g |
| Fiber | 2g | 3g |
| Sodium | 10mg | 560-620mg |
As you can see, instant potato flakes tend to be higher in calories, fat, and sodium compared to homemade. The boxed version offers slightly more fiber though.
Ways to Reduce Calories
Here are some tips for lightening up mashed potatoes:
- Use skim or low-fat milk instead of whole milk
- Cut butter in half or substitute with olive oil
- Use a potato ricer for fluffier texture with less butter/milk needed
- Mix in roasted garlic or cauliflower for more volume
- Top with plain Greek yogurt instead of sour cream
- Garnish with chives, paprika or herbs instead of cheese
With some simple tweaks, you can still enjoy creamy, satisfying mashed potatoes without going overboard on calories.
Healthy Mashed Potato Recipes
Here are some healthier mashed potato recipe ideas that clock in around 200 calories per serving:
Cauliflower Mashed Potatoes
By mixing in roasted cauliflower, you can cut the calories while boosting nutrition:
- 1 medium potato, chopped
- 1 cup cauliflower florets
- 1/4 cup skim milk
- 1 tbsp olive oil or butter
- 1/4 tsp garlic powder
- Salt and pepper to taste
Steam potato and cauliflower until fork tender. Mash together with milk, oil/butter and seasonings.
Greek Mashed Potatoes
A Greek yogurt topping boosts protein:
- 1 medium potato, peeled and chopped
- 2 tbsp olive oil
- 1/4 cup nonfat Greek yogurt
- 1 tsp lemon juice
- 1/4 tsp dill
- Salt and pepper to taste
Boil and mash potato with oil. Top with yogurt seasoned with lemon juice, dill and a pinch of salt and pepper.
Garlic-Chive Mashed Potatoes
Roasted garlic adds lots of flavor for few calories:
- 1 medium potato, chopped
- 1 head roasted garlic
- 2 tbsp low-fat milk
- 1 tbsp olive oil or butter
- 2 tbsp chopped chives
- Salt and pepper to taste
Boil potatoes until tender, then mash with roasted garlic cloves, milk, oil/butter and chives. Season with salt and pepper.
Conclusion
When watching your calories, it’s helpful to have a visual reference for appropriate portion sizes. A 200 calorie serving of mashed potatoes is about 1 cup or the size of a baseball. There are also many ways to tweak the ingredients and preparation methods to make lighter, healthier homemade mashed potatoes that don’t skimp on flavor.
Keep portion control and nutrition top of mind, and enjoy mashed potatoes as part of an overall balanced diet.