If you're looking for a low-fat and nutritious side dish, look no further than 1 cup of mashed boiled potato without the peel. With 193 calories, it's a guilt-free option that can be easily incorporated into any meal. But how does this simple dish measure up in terms of nutritional value? Let's find out.

Apart from being low in fat, mashed boiled potatoes are also rich in nutrients. One cup of mashed boiled potato contains 34 grams of carbohydrates, 3 grams of protein, and 2 grams of fiber. Additionally, they are a good source of vitamin B6, potassium, and manganese.

Read on to learn more about the macronutrient breakdown, vitamins, and minerals in this simple yet delicious dish.

Calories in 1 Cup Mashed Boiled Potato

As mentioned before, one cup of mashed boiled potato contains 193 calories. If you're counting calories, this is a great option for a filling side dish. However, keep in mind that this number can vary depending on how the dish is prepared. If butter or cream is added while mashing the potatoes, the calorie count will go up.

Nutritional Value of 1 Cup Mashed Boiled Potato

Apart from being low in fat, mashed boiled potatoes are also rich in nutrients. One cup of mashed boiled potato contains 34 grams of carbohydrates, 3 grams of protein, and 2 grams of fiber. Additionally, they are a good source of vitamin B6, potassium, and manganese. Vitamin B6 is important for brain development and function, while potassium is essential for regulating blood pressure and maintaining healthy muscles. Manganese is an important mineral that helps with wound healing and bone health.

Macronutrient Breakdown of 1 Cup Mashed Boiled Potato

One cup of mashed boiled potato contains 34 grams of carbohydrates, 3 grams of protein, and 2 grams of fiber. Carbohydrates provide the body with energy, while fiber helps with digestion and keeps you feeling full for longer. Protein is essential for building and repairing tissues in the body.

Vitamins and Minerals in 1 Cup Mashed Boiled Potato

Apart from being low in fat, mashed boiled potatoes are also rich in vitamins and minerals. One cup of mashed boiled potato is a good source of vitamin B6, potassium, and manganese. Vitamin B6 is essential for brain development and function, while potassium helps regulate blood pressure and maintain healthy muscles. Manganese is important for wound healing and bone health.

Benefits of Eating Mashed Boiled Potatoes

Eating mashed boiled potatoes can have several benefits for your health. As we've already mentioned, they are rich in nutrients like vitamin B6, potassium, and manganese. Additionally, the fiber in the potatoes can help with digestion and keep you feeling full for longer, which can aid in weight management. Potatoes are also a good source of antioxidants, which can help protect against cell damage from free radicals.

Different Ways to Prepare and Serve Mashed Boiled Potatoes

Mashed boiled potatoes are a versatile side dish that can be prepared in many different ways. For a simple and healthy version, boil the potatoes until soft, mash them with a fork or potato masher, and season with salt and pepper to taste. For a creamier version, add a small amount of skim milk or plain Greek yogurt while mashing. For a more indulgent option, add butter or cream. Mashed boiled potatoes can also be flavored with herbs like rosemary or thyme, or topped with grated cheese.

Potential Risks and Side Effects of Eating Too Much Mashed Boiled Potato

While mashed boiled potatoes are generally safe and healthy to eat, there are some potential risks and side effects to keep in mind. One concern is that potatoes are high on the glycemic index, which means they can cause a rapid increase in blood sugar levels. This can be a particular concern for people with diabetes or those at risk of developing the condition. Additionally, potatoes can be a source of solanine, a toxic substance that can cause symptoms like nausea and vomiting if consumed in large quantities. However, the levels of solanine in most potatoes are very low, and it's rare to experience symptoms from eating too many potatoes.

How to Store Mashed Boiled Potatoes for Maximum Freshness

Leftover mashed boiled potatoes can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, place the potatoes in a microwave-safe dish and cover with a damp paper towel. Microwave on high for 1-2 minutes or until heated through, stirring halfway through. Do not freeze mashed boiled potatoes, as they can become watery and lose their texture after thawing.

Healthy Recipes Using Mashed Boiled Potatoes

Looking for some healthy and delicious ways to incorporate mashed boiled potatoes into your meals? Here are some ideas: - Use mashed boiled potatoes as a base for a vegetable shepherd's pie - Top mashed boiled potatoes with grilled chicken or fish for a hearty and healthy meal.

Frequently Asked Questions about Mashed Boiled Potatoes

Q: Are mashed boiled potatoes healthy? A: Yes, mashed boiled potatoes can be a healthy and nutritious side dish, as long as they are not loaded with butter or cream.