Recipes · British · Side Dishes
Mashed Potatoes
One serving has 306 kcal and 6 g protein, and at least a fifth of a woman's daily need of pyridoxine (59%), copper (27%), phosphorus (23%), manganese (21%) and potassium (21%). Ready in 23 minutes.
- Preparation: 5 min
- Cooking: 18 min
- Makes: 1 serving (276 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 220 g Potatoes, russet, raw
- 15 g Butter, unsalted
- 40 g Milk, whole
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Peel the potato and cut it into even chunks. Put it in a pot of cold salted water, bring to the boil, and cook for 15-18 minutes until a knife slides in easily.
- Drain well and return the potato to the warm pot for a minute to steam off excess moisture.
- Warm the milk and butter together gently until the butter melts.
- Mash the potato until smooth, then beat in the warm milk and butter mixture, the salt and the pepper until light and fluffy.
- Serve immediately while hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 306 kcal | 14% |
| Carbohydrates | 41.8 g | |
| Water | 211 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 6.1 g | 13% |
| Tryptophan | 0.02 g | |
| Threonine | 0.06 g | |
| Isoleucine | 0.07 g | |
| Leucine | 0.13 g | |
| Lysine | 0.12 g | |
| Methionine | 0.04 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.07 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.09 g | |
| Histidine | 0.04 g | |
| Fat | 13.7 g | |
| Monounsaturated | 3.9 g | |
| Polyunsaturated | 0.63 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.39 g | |
| Saturated | 8.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 36.3 mg | |
| Calcium | 78.5 mg | 8% |
| Copper | 0.24 mg | 27% |
| Iron | 1.9 mg | 11% |
| Magnesium | 55.3 mg | 18% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 159 mg | 23% |
| Potassium | 977 mg | 21% |
| Selenium | 2.5 µg | 5% |
| Sodium | 340 mg | |
| Zinc | 0.8 mg | 10% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 2.3 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.83 mg | 17% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 33.3 µg | 8% |
| Cobalamin (vitamin B12) | 0.21 µg | 9% |
| Choline | 36.3 mg | 9% |
| Vitamin A | 121 µg | 17% |
| Vitamin C | 12.5 mg | 17% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 5.5 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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