If you're a fan of mashed potatoes but are watching your caloric intake, you'll be happy to know that a 2/3 cup serving of prepared creamy mashed potatoes contains just 80 calories. But are there any actual health benefits to indulging in this comfort food? Let's take a closer look.
Mashed potatoes are made from potatoes that are boiled, peeled and mashed with milk, butter and sometimes cheese or sour cream. This simple side dish is high in vitamin C, potassium, and fiber, and can help improve digestion and maintain healthy blood pressure levels.
In this article, we'll explore the nutritional value of mashed potatoes, how to make them healthier, and some tips for reducing the calorie count without sacrificing flavor.
Health Benefits of Mashed Potatoes
Like all potatoes, mashed potatoes are a rich source of nutrients, vitamins and minerals that provide multiple health benefits. Here are some of the health benefits of mashed potatoes: - Boosts immune system
- Helps in maintaining healthy blood pressure
- Provides energy to the body
- Good source of dietary fiber
Mashed potatoes are a nutrient-rich food that provide a variety of vitamins and minerals. Here is the nutritional information of 1 cup (210g) of homemade mashed potatoes: - calories: 230
- Protein: 4g
- Fat: 7g
- Carbohydrates: 37g
- Fiber: 4g
- Sugar: 2g
- Sodium: 220mg
The Nutritional Value of 2/3 Cup of Creamy Mashed Potatoes
A 2/3 cup serving of prepared creamy mashed potatoes (150g) contains the following nutritional value: - calories: 80
- Protein: 2g
- Fat: 2.5g
- Carbohydrates: 13g
- Fiber: 1g
- Sugar: 0.5g
- Sodium: 100mg
Calories in Homemade vs. Store-bought Mashed Potatoes
While homemade mashed potatoes can be a healthy side dish, store-bought versions can be high in fat, sodium, and calories. Here is a comparison of the nutritional information of 1 cup (210g) of homemade and store-bought mashed potatoes: - Homemade Mashed Potatoes: Calories: 230 / Fat: 7g / Sodium: 220mg
- Store-bought Mashed Potatoes: Calories: 240 / Fat: 10g / Sodium: 700mg
Ways to Make Mashed Potatoes Healthier
If you want to enjoy mashed potatoes but are looking for a healthier alternative, try these tips: - Use skim milk or low-fat yogurt instead of heavy cream.
- Use olive oil instead of butter.
- Replace some of the potatoes with cauliflower or sweet potato for added nutrition and flavor.
- Add herbs and spices instead of salt for flavor.
Tips for Reducing Calories in Mashed Potatoes
If you're looking to reduce the calorie count in your mashed potatoes, try these tips: - Use low-fat or skim milk instead of cream.
- Skip the butter or use a small amount of olive oil instead.
- Add roasted garlic, herbs, or spices for flavor rather than using high-fat additions like cheese or bacon.
- Use a fork or potato masher to mash the potatoes and leave them slightly chunky instead of using a food processor.
Serving Sizes for Mashed Potatoes
When it comes to serving sizes for mashed potatoes, it's important to keep portion control in mind. A serving of mashed potatoes is typically 1/2 to 3/4 cup, or about the size of a tennis ball. Eating excess amounts of mashed potatoes can lead to overconsumption of calories and potential weight gain.
How to Read Labels for Mashed Potatoes
When purchasing store-bought mashed potatoes, it's important to read the nutrition labels carefully to ensure you're making a healthy choice. Look for mashed potatoes that are low in fat, sodium, and calories, and avoid those that are high in saturated fat, artificial flavors, and preservatives. Be sure to check the serving size as well, as many packaged mashed potatoes come in single servings that may not align with your dietary goals.
Mashed Potatoes as a Comfort Food
Mashed potatoes are often associated with comfort food, as they are warm, creamy, and often remind us of home. Studies have shown that comfort food can have psychological benefits, such as reducing stress and anxiety levels, and providing a sense of well-being. However, it's important to consume comfort food in moderation, and to choose healthier versions when possible.
Alternatives to Mashed Potatoes
If you're looking for a healthier alternative to mashed potatoes, there are plenty of options to choose from. Some alternatives include: - Mashed cauliflower
- Pureed root vegetables like parsnips, turnips or carrots
- Mashed sweet potatoes with maple syrup and cinnamon
- Cauliflower rice
- Pureed butternut squash
Comfort food is a way of coping with stress, negativity, boredom or sadness which can help make us feel better, at least in the short term.
5 Frequently Asked Questions about Creamy Mashed Potatoes
1. How many calories are in 2/3 cup of prepared Creamy Mashed Potatoes?
2/3 cup of prepared Creamy Mashed Potatoes contains 80 calories.
2. What ingredients are typically used to make Creamy Mashed Potatoes?
Ingredients used to make Creamy Mashed Potatoes include potatoes, butter, milk, salt, and pepper.
3. How can I make Creamy Mashed Potatoes healthier?
To make Creamy Mashed Potatoes healthier, you can use low-fat milk instead of whole milk, or substitute Greek yogurt for some of the butter.
4. Can I store Creamy Mashed Potatoes in the fridge?
Yes, you can store Creamy Mashed Potatoes in the fridge for up to 4 days. Make sure to store them in an airtight container.
5. What are some dishes that I can make with Creamy Mashed Potatoes?
You can use Creamy Mashed Potatoes as a side dish for many different meals. They also make a great topping for shepherd's pie, or you can use them to make potato pancakes or croquettes.