Benefits of mashed potatoes 

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For men, 6 cups of starchy vegetables each week, for women, 5 cups. Mashed potatoes are undeniably a healthy dietary source. But you must cook it carefully to avoid saturated fat intake.


Per cup, it has 37 g total carbohydrates and 3 g dietary fibre. 4 g protein, 1 g fat per cup mashed potatoes Fatty potatoes from adding butter or margarine.

Macronutrient Breakdown

mashed potatoes contain 622 mg of potassium, or 13% of your daily needs. This mineral reduces blood pressure and salt sensitivity. Potassium-rich foods may aid with hypertension.


Potatoes are abundant in pyridoxine, or vitamin B6. Vitamin B-6 aids metabolism and immunity. A cup of mashed potatoes has 0.49 mg B6. It offers 38% of the daily requirement.

Vitamin B6

Ca, Iron, and Phosphorus are all found in mashed potatoes. It is always beneficial to eat potatoes with their skin. The concentration may be highest in the potato's skin and beneath it.


Buttermilk replaces mashed potatoes. A lot of recipes ask for full milk or cream with melted butter. Garlic adds flavour and helps melt butter.

how to make mashed potatoes

2 pounds Yukon Gold potatoes peeled and cut into chunks
6 cloves garlic, peeled
2 teaspoons butter
1 cup buttermilk
Salt to taste
Freshly ground white or black pepper to taste


Boil potatoes and garlic for 10–15 minutes until soft. In a small pot, stir butter until it turns a nutty brown, about 1 minute. Stir in buttermilk and heat briefly.

how to prepare

step 2

Mash the potatoes with a potato masher or hand-held mixer or by working through a ricer to create a smooth purée. Season with salt and pepper and serve.

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