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Boil the Potatoes
Bring a large pot of salted water to a boil. Add potatoes and garlic, lower heat to medium, and simmer until potatoes are tender, 15 to 20 minutes.
Mashed Potatoes
Mashed Potatoes has 184.7 calories per serving (1 Small Cup) — that's 181.4 calories per 100g. It provides 2.9g protein, 4.6g carbs, and 17.2g fat. With a high glycemic index (GI: 73), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Mashed Potatoes in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories184.7 kcal
- Carbs4.6 g (18.2 kcal)
- Protein2.9 g (11.6 kcal)
- Fats17.2 g (154.8 kcal)
Nutrition Label
Mashed Potatoes
- Serving Size1 Small Cup (100 g)
- Calories184.7 kcal
- Carbs4.6 g
- Fiber0.2 g
- Sugar4.1 g
- Protein2.9 g
- Fat17.2 g
- Saturated fat10.8 g
- Mono unsaturated fat4.5 g
- Poly unsaturated fat0.7 g
- Cholesterol47.5 mg
- Sodium253.9 mg
Nutrition per 100g
- Calories181.4 kcal
- Carbs4.5 g
- Fiber0.2 g
- Sugar4.0 g
- Protein2.9 g
- Fat16.9 g
- Cholesterol46.7 mg
- Sodium249.4 mg
1 serving = 101.8g
Cooking time: 15 minutes
Serves: 10 persons
Ingredients
Milk
1 Cup
Potato
800 Grams
Butter
2 Table Spoon
Garlic big clove
5 Grams
Salt
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
Instructions
1
2
Heat milk and butter
When the potatoes are almost finished, heat milk and butter in a small saucepan over low heat until butter is melted.
3
Mash the potatoes
Drain potatoes and return to the pot. Slowly add warm milk mixture, blending it in with a potato masher or electric mixer until potatoes are smooth and creamy.
4
Add seasonings
Add salt and pepper to creamy potatoes.
5
Serve
Serve Hot.
Glycemic Index
73 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Mashed Potatoes | French fries | Chicken Elumichichiragam Soup | Chicken lemon coriander soup |
|---|---|---|---|---|
| Calories | 184.7 kcal | 251.3 kcal | 194.4 kcal | 194.4 kcal |
| Carbs | 4.6 g | 16.9 g | 3.1 g | 3.1 g |
| Protein | 2.9 g | 1.6 g | 19.1 g | 19.1 g |
| Fat | 17.2 g | 19.7 g | 11.7 g | 11.7 g |
| Fiber | 0.2 g | 1.4 g | 1.4 g | 1.4 g |
| Sugar | 4.1 g | 1.3 g | 0.7 g | 0.7 g |
| Sodium | 253.9 mg | 775.3 mg | 362.1 mg | 362.1 mg |
| Cholesterol | 47.5 mg | 2.4 mg | 61.8 mg | 61.8 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 184.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 73) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (2.9g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — saturated fat (10.8g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (73) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~101.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~101.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Mashed Potatoes stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (369.4-554 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Mashed Potatoes contains 184.7 kcal (2.9g protein, 4.6g carbs, 17.2g fat). That's 181.4 kcal per 100g. You can track exact portions in the Hint app.
At 184.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 73) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 73 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mashed Potatoes has 2.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Mashed Potatoes is light enough for dinner at 184.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mashed Potatoes is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (73) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
