Mashed Potatoes
Healthy, because
Even smarter
Nutritional values
The classic mashed potatoes ensure a so-called high "biological value" through a clever combination of potatoes and milk. This indicates how much of the protein supplied can be converted into the body's own protein. The egg protein reaches the reference value of 100, potatoes and milk have a value of 96 and 85 respectively and as mashed potatoes even 114.
Preparation with the potato press does not make the mashed potatoes sticky or slimy. This can happen if the blender is used instead. As a side dish, the mashed potatoes go well with all kinds of dishes, such as beef steak and steamed vegetables. Freshly fried onions or an onion chutney can also add a special flavour.
(Percentage of daily recommendation)
| Calorie | 253 cal. | (12 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 0.3 mg | (3 %) | ||
| Vitamin K | 5.2 μg | (9 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 834 mg | (21 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 27 mg | |||
| Complete sugar | 4 g |
Preparation steps
Rinse and peel the potatoes. Cook for 30 minutes in boiling salted water. Drain, let dry slightly, and pass through a potato ricer.
Mix with the milk and butter until a smooth puree forms. Season to taste with salt, pepper, and nutmeg.
