Mashed Potatoes – Nutritional Breakdown
Mashed potatoes, a comforting classic, offer a satisfying blend of creamy texture and essential nutrients. These fluffy potatoes provide a balanced profile of macronutrients, vitamins, and minerals, making them a popular side dish for a wide variety of meals.
Nutritional Information:
| Nutrient | Amount per Serving |
|---|---|
| Energy | 106 kcal |
| Protein | 1.97 g |
| Total Fat | 5.01 g |
| Saturated Fat | 2.632 g |
| Carbohydrates | 13.29 g |
| Dietary Fiber | 1.9 g |
| Sugars | 1.76 g |
| Calcium | 34.0 mg |
| Iron | 0.27 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 61.0 mg |
| Potassium | 274.0 mg |
| Sodium | 298.0 mg |
| Zinc | 0.3 mg |
| Copper | 0.011 mcg |
| Manganese | 0.091 mg |
| Selenium | 26.9 mcg |
| Vitamin C | 0.1 mg |
| Thiamin (B1) | 0.085 mg |
| Riboflavin (B2) | 0.088 mg |
| Niacin (B3) | 1.02 mg |
| Vitamin B6 | 0.109 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 0.22 mcg |
| Vitamin A | 53.0 mcg |
| Vitamin E | 0.29 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information:
This dish is naturally free from major allergens such as gluten, dairy, nuts, and soy. However, if you’re preparing mashed potatoes with added ingredients such as butter, milk, or cream, be mindful of potential dairy allergens. Always verify ingredient sources for full allergen details if you are cooking for someone with specific dietary restrictions.
Dietary Preferences:
- Gluten-Free: Naturally gluten-free if prepared without any gluten-containing additives.
- Vegetarian: Suitable for a vegetarian diet if dairy products are included.
- Vegan: Can be made vegan by substituting dairy ingredients (e.g., butter, milk) with plant-based alternatives like almond milk or vegan butter.
- Low-Sodium: The sodium content can be reduced by minimizing salt in preparation.
Cooking Tips:
When making mashed potatoes, the key to achieving the perfect texture is the type of potato used. Russet potatoes provide a light, fluffy texture, while Yukon Golds offer a creamier, more buttery consistency. To enhance flavor, consider adding roasted garlic, fresh herbs, or a dash of olive oil. For a richer taste, top with a dollop of sour cream or grated cheese if dairy is part of your diet.
Conclusion:
Mashed potatoes are not just a comforting addition to any meal but also a source of essential nutrients like potassium, magnesium, and vitamin C, offering more than just taste. Whether you’re making them for a hearty family dinner or as a side dish to a holiday feast, they are easy to prepare and versatile enough to suit a variety of dietary needs. So, go ahead and enjoy this timeless favorite, with your choice of seasoning and toppings to elevate its flavor.
