Understanding Calories in Mashed Potatoes with Butter
Mashed potatoes make for a delicious and comforting side dish. However, when butter is added to the potatoes, the calorie and fat content increases. To manage your diet properly, it's important to know the calorie count of foods like mashed potatoes.
The Calorie Count of Plain Mashed Potatoes
On their own, mashed potatoes have the following calorie content per 100g serving:
- Russet potatoes: 94 calories
- Red potatoes: 70 calories
- Sweet potatoes: 86 calories
This includes the calories from the potatoes themselves, along with milk, cream or other liquid added to prepare the mash.
Calories Added from Butter
Butter is high in fat and significantly increases the calorie content of mashed potatoes. Here are the approximate calories added from common butter serving sizes:
- 1 teaspoon butter: ~36 calories
- 1 tablespoon butter: ~100 calories
- 2 tablespoons butter: ~200 calories
As you can see, just one or two spoonfuls of butter can nearly double the calories in a mashed potato serving.
Total Calories in Mashed Potatoes with Butter
When butter is added, here is the total calorie count of 100g of mashed potatoes made with different types of potatoes:
Russet Potatoes
- Plain: 94 calories
- 1 teaspoon butter: 130 calories
- 1 tablespoon butter: 194 calories
- 2 tablespoons butter: 294 calories
Red Potatoes
- Plain: 70 calories
- 1 teaspoon butter: 106 calories
- 1 tablespoon butter: 170 calories
- 2 tablespoons butter: 270 calories
Sweet Potatoes
- Plain: 86 calories
- 1 teaspoon butter: 122 calories
- 1 tablespoon butter: 186 calories
- 2 tablespoons butter: 286 calories
As shown, the type of potato leads to some variation in calories. But no matter what, adding butter significantly increases the total calorie count.
Determining Serving Sizes
To accurately track calories, it's important to measure proper serving sizes of mashed potatoes.
Use a Food Scale for Precision
The best way to get a precise serving size is by weighing mashed potatoes on a food scale after cooking. A 100g serving is a common reference amount for calorie counting.
Check Volume Measures
If you don't have a scale, household measuring cups can indicate approximate serving sizes:
- 1⁄2 cup mashed potatoes = approx. 120g
- 1⁄4 cup mashed potatoes = approx. 60g
Use these to estimate your servings for better calorie tracking.
Limit Portions to Control Calories
While mashed potatoes do provide nutrients like potassium, vitamin C, vitamin B6 and magnesium, limit portions to keep calories in check. Follow serving size recommendations for your diet goals.
Tracking both precise ingredient measurements and serving sizes allows managing calories from starchy yet delicious comfort foods like mashed potatoes.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment