Potatoes, mashed, flakes without milk, dry form
Category: Vegetables & Vegetable Products State: Dehydrated
Nutrition Highlights
Serving Size
Calories
212
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 195 (91.8%) |
| Protein | 20 (9.4%) |
| Fat | 2.2 (1.0%) |
| Total | 212 (100%) |
Serving: 1 cup [60g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 49 (81.2%) |
| Protein | 5.0 (8.3%) |
| Water | 3.9 (6.6%) |
| Ash | 2.1 (3.5%) |
| Fat | 0.2 (0.4%) |
| Total | 60 (100%) |
Serving: 1 cup [60g]
Benefits
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High in potassium which helps regulate blood pressure and heart function
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Contain vitamin B6 which helps form red blood cells and supports the nervous system
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Provide dietary fiber which aids digestion and prevents constipation
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Low in calories making them a good option for weight management
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Rich in complex carbohydrates which provide sustained energy
Risks
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High in carbohydrates and calories if large portions are consumed. Mashed potato flakes are a processed food and may contain added sodium and preservatives
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Lacking in fiber, vitamins, minerals and other nutrients found in whole potatoes and other vegetables. Overconsumption could contribute to weight gain if not balanced with physical activity and overall diet
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Contains a natural toxin called solanine that is destroyed with cooking but may pose very small risks if large uncooked quantities are eaten. However, dehydrated flakes would not contain significant amounts
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May cause a spike in blood sugar levels followed by a crash for some individuals, especially if eaten without other foods or in large portions. This could increase hunger and cravings later
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Contains a small amount of acrylamide, a chemical compound that forms in some foods during high-temperature cooking processes like frying and baking. Long-term high intake is considered possibly carcinogenic to humans by international agencies
Additional Information
Potatoes, mashed, dehydrated flakes without milk, dry form, are a convenient and versatile food product that offers several nutritional benefits. However, it is important to be aware of potential risks associated with their consumption.
Nutritional Benefits:
1. Carbohydrates: Mashed potatoes made from dehydrated flakes are a significant source of carbohydrates. Carbohydrates are the body's primary source of energy, providing fuel for daily activities and bodily functions.
2. Fiber: While the dehydration process reduces the fiber content compared to fresh potatoes, mashed potato flakes still contain a moderate amount of dietary fiber. Fiber aids in digestion, promotes satiety, and helps maintain bowel regularity.
3. Vitamins and Minerals: Mashed potato flakes retain some of the essential vitamins and minerals found in fresh potatoes. They are a good source of vitamin C, which supports immune function and collagen production. Additionally, they provide potassium, which is crucial for maintaining healthy blood pressure and proper muscle function.
4. Low in Fat: Mashed potato flakes without milk are typically low in fat. This can be advantageous for individuals aiming to reduce their overall fat intake or manage their weight.
5. Easy Preparation: One of the primary advantages of using dehydrated mashed potatoes is their convenience. They require minimal preparation time and are a practical option for quick meals or as a side dish.
Potential Risks:
1. Sodium Content: Commercially available mashed potato flakes often contain added salt to enhance flavor and preservation. Consequently, the sodium content can be relatively high. Excessive sodium intake may contribute to high blood pressure and increase the risk of cardiovascular diseases. It is crucial to check the nutrition label and choose low-sodium options whenever possible.
2. Lack of Freshness: Dehydrated mashed potatoes lack the freshness and natural flavor of homemade mashed potatoes. They may contain preservatives or additives to prolong shelf life, which can affect taste and nutritional value. Opting for products with minimal additives or making homemade mashed potatoes can help mitigate this issue.
3. Limited Nutrient Profile: While mashed potato flakes offer some vitamins and minerals, their nutrient profile is not as diverse as fresh potatoes. Fresh potatoes provide additional nutrients such as vitamin B6, folate, and magnesium, which may not be present in significant amounts in the dehydrated form.
4. Glycemic Index: Potatoes, including mashed potato flakes, have a high glycemic index (GI). This means they can cause a rapid increase in blood sugar levels. Individuals with diabetes or those aiming to manage their blood sugar levels should consume them in moderation and consider pairing them with other low-GI foods to balance their glycemic impact.
In conclusion, mashed potato flakes without milk, in their dry form, offer certain nutritional benefits such as carbohydrates, fiber, vitamins, and minerals. They are low in fat and provide a convenient option for quick meals. However, it is important to be mindful of the potential risks associated with their consumption, including high sodium content, limited nutrient profile, lack of freshness, and their high glycemic index. As with any food product, moderation and considering healthier alternatives or homemade options are key to maintaining a balanced and nutritious diet.