⏱ 55 min totalMashed Potatoes with Carrots and Leeks
Per 1 serving · 327 g · 7 ingredients
of a 2,000 cal day
- Protein6.6g8% of calories
- Carbs46g56% of calories
- Fat13g35% of calories
At a glance
One serving of Mashed Potatoes with Carrots and Leeks (327 g) has 315 calories, with 6.6 g of protein, 46 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (56% of calories). It is high in dietary fiber (21% DV), Vitamin A (44% DV) and Vitamin C (52% DV). Keep an eye on sodium and saturated fat, which provide 22% and 40% of the daily value.
High in
20%+ of the daily value
- Dietary fiber21%
- Vitamin A44%
- Vitamin C52%
- Vitamin B658%
- Iron28%
- Potassium23%
Good source of
10–19% of the daily value
- Vitamin K17%
- Thiamine19%
- Riboflavin (B2)15%
- Niacin17%
- Folate (B9)14%
- Vitamin B1211%
Watch
20%+ of the daily value
- Sodium22%
- Saturated fat40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 Potato medium Potato
¼ leek Leeks
¹⁄₁₆ tsp Black pepper- ³⁄₁₆ cup 2% milk
- 🥄³⁄₁₆ tsp Salt
½ medium Carrots
⅛ stick Butter
Directions
- 1
Trip and coarsely chop leeks.Wash chopped leek well in a bowl of cold water, then lift out and drain well. Peel and cut carrots into 1/2-inch chunks.
- 2
Peel potatoes and cut into 2-inch pieces. Cover with cold water in a 3- to 4-quart saucepan. Bring to a boil, then reduce heat and simmer, uncovered, until potatoes are tender, about 18 minutes. Drain and return to saucepan.
- 3
While potatoes are simmering, cook carrots in a 1- to 1 1/2-quart saucepan of boiling salted water until just tender, 5 to 6 minutes, then drain. Cook leek in butter in a 10-inch skillet over moderately low heat, stirring occasionally, until very tender, about 6 minutes. Add milk, salt, and pepper and simmer, stirring, 2 minutes.
- 4
Add leek mixture to potatoes and coarsely mash with a potato masher, then stir in carrots.
Vitamins & minerals
Amounts for 1 serving (327 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 395 μg | 44% |
| Vitamin C | 47 mg | 52% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 58% |
| Folate (B9) | 57 μg | 14% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 41 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 108 mg | 11% |
| Iron | 2 mg | 28% |
| Potassium | 1,104 mg | 23% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 186 mg | 27% |
| Zinc | 1 mg | 9% |
| Copper | 0.3 mg | 29% |
| Manganese | 0.5 mg | 21% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,061 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,776 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 2 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 120 μg | — |
| Serine | 0.3 g | — |
| Starch | 33 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 315 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Mashed Potatoes with Carrots and Leeks?
One serving of Mashed Potatoes with Carrots and Leeks (1 serving) has 315 calories, which works out to 96 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Mashed Potatoes with Carrots and Leeks high in protein?
Not especially. It has 6.6 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Mashed Potatoes with Carrots and Leeks keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mashed Potatoes with Carrots and Leeks?
497 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mashed Potatoes with Carrots and Leeks?
6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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