⏱ 35 min totalMashed Potatoes with Green Onions and Parmesan
Per 1 serving · 475 g · 7 ingredients
of a 2,000 cal day
- Protein19g14% of calories
- Carbs70g53% of calories
- Fat20g33% of calories
At a glance
One serving of Mashed Potatoes with Green Onions and Parmesan (475 g) has 520 calories, with 19 g of protein, 70 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (38% DV), dietary fiber (34% DV) and Vitamin A (21% DV). Keep an eye on sodium and saturated fat, which provide 25% and 61% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber34%
- Vitamin A21%
- Vitamin C91%
- Vitamin K93%
- Thiamine28%
Good source of
10–19% of the daily value
- Choline10%
- Selenium15%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat61%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 potato, large Potato- 1 tbsp 2% milk
⅓ cup Parmesan cheese
½ cup, chopped Scallions- 🥄½ dash Salt
½ dash Black pepper
1 tbsp Butter
Directions
- 1
PREPARATION: Peel and cut potatoes into chunks, chop onions.
- 2
Cook potatoes in large pot of boiling water until tender. Drain well. Press through food mill or ricer into same pot or return to pot and mash. Mix in milk and 1 1/2 tablespoons butter.
- 3
Melt remaining 1/2 tablespoon butter in heavy small skillet. Add green onions and sauté until wilted, about 1 minute. Add to potatoes. Add Parmesan and mix gently. Season with salt and freshly ground pepper and serve.
Vitamins & minerals
Amounts for 1 serving (475 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 192 μg | 21% |
| Vitamin C | 82 mg | 91% |
| Vitamin D | 1 μg | 3% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 112 μg | 93% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 1 mg | 91% |
| Folate (B9) | 94 μg | 24% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 436 mg | 44% |
| Iron | 4 mg | 49% |
| Potassium | 1,743 mg | 37% |
| Magnesium | 110 mg | 26% |
| Phosphorus | 442 mg | 63% |
| Zinc | 2 mg | 20% |
| Copper | 0.4 mg | 48% |
| Manganese | 1 mg | 29% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 345 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.4 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 163 μg | — |
| Serine | 1 g | — |
| Starch | 57 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 520 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 99minWalking (3.5 mph)
- 62minCycling (moderate)
- 43minRunning (6 mph)
- 73minSwimming laps
Common questions
How many calories are in Mashed Potatoes with Green Onions and Parmesan?
One serving of Mashed Potatoes with Green Onions and Parmesan (1 serving) has 520 calories, which works out to 109 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Mashed Potatoes with Green Onions and Parmesan high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Mashed Potatoes with Green Onions and Parmesan keto-friendly?
It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 53% 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 Green Onions and Parmesan?
569 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mashed Potatoes with Green Onions and Parmesan?
5.1 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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