1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 588.2 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mashed potatoes with broccoli
Mashed potatoes with broccoli is a classic comfort food that combines creamy mashed potatoes with tender steamed or roasted broccoli. Originating from Western cuisine, this dish is nutritious and versatile, often served as a side or a standalone vegetarian meal. Potatoes are a good source of carbohydrates, providing energy, while broccoli contributes an abundance of vitamins like C and K, along with fiber. Together, they form a nutrient-rich dish containing moderate calories, essential minerals like potassium, and beneficial phytonutrients to support overall health. This combination is also low in fat, especially when prepared without creams or butters, making it a good choice for balanced diets.
Health Benefits
- Broccoli is high in vitamin C, which supports the immune system and promotes collagen production.
- Potatoes contain potassium, an essential mineral that helps maintain healthy blood pressure levels.
- Both ingredients are rich in dietary fiber, aiding digestion and promoting gut health.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave, adding a splash of milk or broth to regain creaminess.
Common Questions About Mashed potatoes with broccoli Nutrition
What is the nutritional content of mashed potatoes with broccoli?
Mashed potatoes with broccoli typically provide around 120-150 calories per cup, depending on preparation. They have roughly 3-4 grams of protein, 20-25 grams of carbohydrates, and 2-4 grams of fiber. Additionally, broccoli adds vitamin C, vitamin K, and folate, while potatoes contribute potassium and vitamin B6.
Can I eat mashed potatoes with broccoli on a keto or low-carb diet?
Mashed potatoes with broccoli are not suitable for a keto diet due to their high carbohydrate content, with about 20-25 grams of carbs per cup. However, low-carb dieters could use cauliflower instead of potatoes to reduce the carb count significantly while keeping the broccoli.
What are the health benefits of mashed potatoes with broccoli?
Mashed potatoes with broccoli offer a variety of nutrients, including potassium and vitamin C, which support heart health and immune function. Broccoli is also rich in antioxidants and fiber, promoting digestive health. However, adding butter, cream, or cheese can increase saturated fat and calorie content, so preparation methods matter.
What is the recommended portion size for mashed potatoes with broccoli?
A standard serving size for mashed potatoes with broccoli is about 1 cup (roughly 200 grams). This amount provides a moderate calorie intake and valuable nutrients. For higher nutritional balance, serve it alongside lean protein and healthy fats.
How does mashed potatoes with broccoli compare to mashed cauliflower with broccoli?
Mashed cauliflower with broccoli is a lower-carb and lower-calorie alternative to mashed potatoes with broccoli. While potatoes are higher in potassium and carbohydrates, cauliflower is more nutrient-dense in terms of antioxidants and contains fewer carbs, making it more suitable for low-carb or keto diets.
