cherry image
🍳
⏱ 60 min total
Recipes

Leek and Fennel Mashed Potatoes

Per 1 serving · 218 g · 8 ingredients

Calories
138
7%
of a 2,000 cal day
  • Protein
    4.2g
    12% of calories
  • Carbs
    27g
    75% of calories
  • Fat
    2.1g
    13% of calories
Portion
  • ✓ Low fat

At a glance

One serving of Leek and Fennel Mashed Potatoes (218 g) has 138 calories, with 4.2 g of protein, 27 g of carbohydrates and 2.1 g of fat. Most of its energy comes from carbs (75% of calories). It is high in Vitamin C (33% DV), Vitamin K (34% DV) and Vitamin B6 (30% DV).

Per 100 g
64cal
low energy density
Protein per 100 cal
3g
Net carbs
23g
carbs minus fiber
Fiber
4.1g
4.9 g sugar

High in

20%+ of the daily value

  • Vitamin C33%
  • Vitamin K34%
  • Vitamin B630%
  • Iron23%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Niacin10%
  • Folate (B9)12%
  • Pantothenic acid10%
  • Potassium15%
  • Magnesium10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 30 min
  1. 1

    Wash leeks in a bowl of water, then lift into a sieve to drain. Trim flush with the bulb, using only the white and light green parts. Halve lengthwise and thinly slice crosswise.

  2. 2

    Cook leeks with half of the salt in half of the butter in a 10-inch nonstick skillet over moderately low heat, stirring occasionally, until soft and beginning to brown, about 6 to 8 minutes, then transfer to a bowl. Reserve skillet.

  3. 3

    Peel and quarter potatoes, then cover with salted cold water by 1 inch in a 4-quart saucepan and simmer until tender, about 20 to 25 minutes.

  4. 4

    While potatoes are simmering, cook fennel with the remaining salt in the remaining butter in the skillet over moderate heat, stirring occasionally, until softened, about 5 minutes. Add broth and simmer, covered, until tender, about 10 to 12 minutes.

  5. 5

    Drain potatoes and force through ricer or food mill back into saucepan. Stir in milk, leeks, fennel, and pepper.

Vitamins & minerals

Amounts for 1 serving (218 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A69 μg
8%
Vitamin C29 mg
33%
Vitamin D0.3 μg
2%
Vitamin E1 mg
4%
Vitamin K41 μg
34%
Thiamine0.1 mg
9%
Riboflavin (B2)0.1 mg
8%
Niacin2 mg
10%
Vitamin B60.4 mg
30%
Folate (B9)48 μg
12%
Vitamin B120.2 μg
6%
Pantothenic acid1 mg
10%
Choline26 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium84 mg
8%
Iron2 mg
23%
Potassium715 mg
15%
Magnesium43 mg
10%
Phosphorus119 mg
17%
Zinc1 mg
5%
Copper0.2 mg
19%
Manganese0.4 mg
17%
Selenium2 μg
3%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.2 g—
Aspartic acid1 g—
Beta carotene527 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.3 g—
Galactose0 g—
Glucose0.3 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose1 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.2 g—
Proline0.2 g—
Retinol25 μg—
Serine0.2 g—
Starch16 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 138 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 26min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 19min
    Swimming laps

Common questions

How many calories are in Leek and Fennel Mashed Potatoes?

One serving of Leek and Fennel Mashed Potatoes (1 serving) has 138 calories, which works out to 64 calories per 100 g. That is about 6.9% of a 2,000-calorie day.

Are Leek and Fennel Mashed Potatoes high in protein?

Not especially. It has 4.2 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Leek and Fennel Mashed Potatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 75% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Leek and Fennel Mashed Potatoes?

270 mg per serving.

How much sugar is in Leek and Fennel Mashed Potatoes?

4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all