⏱ 65 min total

Roasted Garlic Mashed Potatoes

Name: Roasted Garlic Mashed Potatoes
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 1 serving
Ingredients: 4 clove Garlic; ¼ tsp Olive oil; 1 Potato medium Potato; ¾ tbsp Butter; ⅛ cup 2% milk; ³⁄₁₆ tsp Salt; ¼ tsp chopped Chives

Per 1 serving · 269 g · 7 ingredients

Calories

284

14%
of a 2,000 cal day

Protein
6.1g
8% of calories
Carbs
43g
59% of calories
Fat
11g
33% of calories

Portion

At a glance

One serving of Roasted Garlic Mashed Potatoes (269 g) has 284 calories, with 6.1 g of protein, 43 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (59% of calories). It is high in Vitamin C (51% DV), Vitamin B6 (60% DV) and iron (24% DV). Keep an eye on sodium and saturated fat, which provide 20% and 30% of the daily value.

Per 100 g

106cal

low energy density

Protein per 100 cal

2.2g

Net carbs

38g

carbs minus fiber

Fiber

4.9g

3.3 g sugar

High in

20%+ of the daily value

Vitamin C51%
Vitamin B660%
Iron24%
Potassium21%
Phosphorus24%
Copper30%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin A10%
Thiamine16%
Riboflavin (B2)10%
Niacin15%
Pantothenic acid16%

Watch

20%+ of the daily value

Sodium20%
Saturated fat30%

Ingredients

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

Directions

Prep 15 minCook 50 min

1
Preheat oven to 400°F. Cut the top 1/2-inch off the garlic bulb. Place garlic on a piece of foil, drizzle with olive oil, and wrap tightly. Roast for 30 minutes or until soft and tender. Let cool, then squeeze out the garlic and chop coarsely.
2
Place potatoes in a large pot, cover with water by 1 inch, and bring to a boil. Cook for 20-25 minutes until tender. Drain.
3
For hearty mashed potatoes: Return potatoes to the pot over low heat. Add 3 tbsp butter, 1/4 cup milk, salt, and roasted garlic. Mash with a masher. Stir in chives.
4
For creamy mashed potatoes: Add 4 tbsp butter, 1/2 cup heavy cream, salt, and roasted garlic to the pot. Mash with a ricer. Stir in chives.
5
Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (269 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	90 μg	10%
Vitamin C	46 mg	51%
Vitamin D	1 μg	4%
Vitamin E	0.4 mg	3%
Vitamin K	6 μg	5%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.1 mg	10%
Niacin	2 mg	15%
Vitamin B6	1 mg	60%
Folate (B9)	37 μg	9%
Vitamin B12	0.2 μg	8%
Pantothenic acid	1 mg	16%
Choline	36 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	87 mg	9%
Iron	2 mg	24%
Potassium	991 mg	21%
Magnesium	56 mg	13%
Phosphorus	170 mg	24%
Zinc	1 mg	8%
Copper	0.3 mg	30%
Manganese	1 mg	22%
Selenium	3 μg	6%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	27 μg	—
Caffeine	0 mg	—
Cystine	0.1 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	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	2 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	88 μg	—
Serine	0.2 g	—
Starch	33 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 284 calories

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

54min
Walking (3.5 mph)
34min
Cycling (moderate)
24min
Running (6 mph)
40min
Swimming laps

Common questions

How many calories are in Roasted Garlic Mashed Potatoes?

One serving of Roasted Garlic Mashed Potatoes (1 serving) has 284 calories, which works out to 106 calories per 100 g. That is about 14% of a 2,000-calorie day.

Are Roasted Garlic Mashed Potatoes high in protein?

Not especially. It has 6.1 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 Roasted Garlic Mashed Potatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Garlic Mashed Potatoes?

466 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Garlic Mashed Potatoes?

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

Nutrition Facts

Serving size1 serving (269 g)

Calories284

% Daily Value*

Total fat 11g	14%
Saturated fat 6.1g	30%
Trans fat 0.4g
Cholesterol 25mg	8%
Sodium 466mg	20%
Total carbohydrate 43g	16%
Dietary fiber 4.9g	18%
Total sugars 3.3g
Protein 6.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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