A large raw potato with a diameter of 3" to 4-1/4" yields mashed potato made with milk and fat (from fresh) with 229 calories. Potatoes have always been a favorite side dish, especially for meat-based meals. They are also great for vegetarians as they contain dietary fiber and several essential vitamins and minerals. In this article, we will discuss the macronutrients and micronutrients present in mashed potatoes, as well as their health benefits and different types for mashing.
Mashed potatoes are a good source of carbohydrates, which provide the body with the energy it needs for daily activities. A single serving of mashed potatoes contains approximately 35 grams of carbohydrates, 4 grams of protein, and 6 grams of fat. They are also rich in vitamin C, vitamin B6, and potassium.
Preparing mashed potatoes can be a simple task, and it is a versatile dish as it can be customized to suit personal preferences. Read on to find out more!
Calories per Large Raw Potato
A large raw potato with a diameter of 3" to 4-1/4" yields mashed potato made with milk and fat (from fresh) with 229 calories. This calorie count is for a single large raw potato used to make mashed potatoes with milk and fresh fat. However, the calorie count can differ depending on different factors such as the type of potato, the type of milk used, the amount of fat used, and any additional seasoning.
Macronutrients in Mashed Potatoes
Mashed potatoes contain macronutrients such as carbohydrates, proteins, and fats. As mentioned earlier, a serving of mashed potatoes contains approximately 35 grams of carbohydrates, 4 grams of protein, and 6 grams of fat. The type of milk and fat used to prepare the mashed potatoes can influence the macronutrient content. For example, using low-fat milk instead of whole milk can lower the overall fat content of the dish.
Micronutrients in Mashed Potatoes
Mashed potatoes are also rich in micronutrients that are vital for overall health and wellness. A single serving of mashed potatoes contains around 30% of the daily recommended intake of vitamin C, 10% of the daily recommended intake of vitamin B6, and 15% of the daily recommended intake of potassium. Potatoes also contain dietary fiber, which aids in digestion and promotes a healthy digestive system.
Health Benefits of Potatoes
Potatoes are a great addition to a healthy and balanced diet, and they offer several health benefits. For example, the fiber present in potatoes helps to regulate blood sugar levels and reduce the risk of diabetes. Potatoes are also rich in antioxidants that help to fight inflammation in the body. Furthermore, potatoes contain resistant starch, which promotes the growth of good bacteria in the gut, improving gut health.
Different Types of Potatoes for Mashing
Not all potatoes are created equal when it comes to mashing. The type of potato you use can have a significant impact on the final texture and flavor of your mashed potatoes. Russet potatoes are the most commonly used potatoes for mashed potatoes because they are high in starch and low in moisture. This makes them ideal for creating a fluffy and creamy texture. Alternatively, you can try red potatoes, which are lower in starch and higher in moisture. They produce denser mashed potatoes that are perfect for adding flavors and seasonings.
How to Make Creamy Mashed Potatoes
Making creamy mashed potatoes is a matter of personal preference, but there are some general steps you can follow to get the desired texture. Start by washing and peeling your potatoes, then cutting them into evenly sized pieces. Boil the potatoes until they are tender and drain the water. Next, add milk and fat (butter or cream) to the potatoes and use a potato masher or an electric mixer to mash the potatoes until the desired consistency is achieved. Be careful not to overwork the potatoes, as this can result in a gummy texture.
Adding Flavors to Mashed Potatoes
Mashed potatoes are a versatile dish that can be customized to suit different tastes and preferences. Here are some unique flavors you can add to your mashed potatoes: - Roasted garlic and parmesan cheese - Caramelized onions and balsamic vinegar
Serving Suggestions for Mashed Potatoes
Mashed potatoes are an excellent side dish that pairs well with a range of meals. Here are some serving suggestions for mashed potatoes: - Serve alongside roasted chicken or turkey - Use as a topping for shepherd's pie or cottage pie
Storing Leftover Mashed Potatoes
Store leftover mashed potatoes in an airtight container in the refrigerator. They will last for up to 5 days. When reheating mashed potatoes, it's best to add a little extra milk to prevent them from drying out. Reheat in the microwave or on the stovetop until heated through.
Using Leftover Mashed Potatoes
Leftover mashed potatoes can be used in a variety of ways. Here are some ideas: - Use as a filling for pierogies - Add to soups or stews for added creaminess and thickness
The potato, as a nutritious and versatile food, deserves a place at our table every day of the year. - Thomas Jefferson
FAQs About Mashed Potatoes:
1. How many carbs are in a large raw potato?
A large raw potato contains approximately 37 grams of carbohydrates.
2. What is the serving size for the mashed potatoes mentioned above?
The serving size is not mentioned, but it can be calculated based on the number of potatoes used to make the dish and the portion size desired.
3. What kind of fat is recommended for making mashed potatoes?
A low-fat dairy option such as skim milk or a non-dairy alternative like almond milk can be used. As for fat, butter or olive oil are often used to add flavor.
4. Is it possible to make mashed potatoes without milk?
Yes, mashed potatoes can be made without milk. In this case, the potato water or vegetable/chicken broth can be used as a thinner. Alternatively, a non-dairy milk can be substituted.
5. What are some healthy toppings for mashed potatoes?
Consider trying toppings like fresh herbs such as chives or parsley, garlic, grated Parmesan cheese, steamed kale, roasted vegetables or veggie gravy made without cream.