Group · Starchy foods
Homemade mashed potato
Homemade mashed potato is a great classic of the family meal, made from cooked, mashed potatoes, usually enriched with a little milk and fat. Creamy and comforting, it counts as a starchy food and provides complex carbohydrates useful for daily energy. With around 96.8 kcal per 100 g, nearly 13 g of carbohydrate, less than 2.1 g of protein and a little over 3.7 g of fat, it remains a moderately calorific side when prepared sensibly. Its smooth texture appeals to young and old alike. Depending on what you add (butter, cream, milk), its nutrition facts vary noticeably, which makes it an easy dish to adjust.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 97 kcal |
| Kilojoules | 407 kJ |
| Protein | 2,1 g |
| Carbohydrate | 13 g |
| Fat | 3,7 g |
| Fibre | 1,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium238 mg12 %
- Vitamin B60,16 mg11 %
- Vitamin C5,98 mg7 %
- Phosphorus51,7 mg7 %
- Vitamin B10,08 mg7 %
- Vitamin B30,97 mg6 %
- Vitamin B50,32 mg5 %
- Copper0,05 mg5 %
See the other 10 nutrients
- Vitamin B20,07 mg5 %
- Calcium35,4 mg4 %
- Manganese0,09 mg4 %
- Magnesium15,5 mg4 %
- Vitamin B120,09 µg4 %
- Vitamin D0,17 µg3 %
- Vitamin B96,68 µg3 %
- Vitamin A25,5 µg3 %
- Zinc0,24 mg2 %
- Iron0,26 mg2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Homemade mashed potato has the advantage of letting you control its composition entirely, unlike ready-made versions, which are often higher in fat and salt. For a light mash, choose semi-skimmed milk and go easy on the butter or cream. A floury potato variety (Maris Piper, King Edward, Desiree) will give an airy, melting texture. A pinch of nutmeg, a touch of garlic or fresh herbs lift the flavour without unnecessary calories.
Practical tips for eating it:
- Allow a portion of around 150 to 200 g as a side to meat, fish or an egg.
- Prefer gentle cooking in water or steam to preserve nutrients, as explained in our article on gentle cooking.
- Keep it for 2 to 3 days in the fridge in an airtight container, and reheat it gently with a splash of milk.
- Mix it with mashed vegetables (carrot, parsnip, celery) to increase the fibre content and lower the calorie density.
Nutritionally, mash provides complex carbohydrates, some potassium and residual vitamin C, as well as modest fibre (1.64 g per 100 g). Its glycaemic index is rather high because the potato is cooked and mashed. To temper it, serve it with a source of protein and fibre-rich green vegetables. You can also vary the base by taking inspiration from other starchy foods such as boiled sweet potato, which has a different glycaemic index, or discover the whole starchy foods family to diversify your side dishes.
For active people: homemade mashed potato is an excellent source of carbohydrate to replenish glycogen stores after exercise. Paired with a portion of lean protein, it helps muscle recovery. Before a session, a moderate portion provides easily absorbed energy. When bulking up, you can increase the amount of carbohydrate, while when cutting, lighten the recipe and control portions. To go further, see our guidelines on nutrition for fitness.
Weight control: mash is not calorific in itself, but added butter and cream quickly push up the energy bill. To stay on a slimming track, measure the fat, avoid overly generous portions and compare the calories of different sides with the food calorie table. Well prepared, homemade mashed potato keeps its place in a balanced diet.