Aside from being a fun children’s toy (Potato Head FTW), potatoes are the most popular vegetable on the planet and are an essential part of our diet in all of their delicious forms. But how many potatoes per person for mash should you eat with each meal? One of the most frequently asked questions is how many servings of mashed potatoes contain and how many pounds.
According to the United States Department of Agriculture, a serving of mashed potatoes is one cup, which equals 210 grams (g) or nearly half a pound (0.46 pounds).
But don’t let anyone tell you how much-mashed potatoes you should eat. It’s entirely up to you whether you eat 2 or 3 cups.
The humble potato, originally from Peru (Perutato?), made its way around the world before quickly gaining popularity in the United States — so much so that the average American now consumes nearly 50 pounds of potatoes each year.
So, now that we’ve established the spuds’ divine status as a culinary deity, how many spuds do you need to prepare for each person? Let us investigate.
How Many Potatoes Per Person For Mash?
Depending on who you ask. The current world’s heaviest potato weighs 10 pounds (lbs.) and 14 ounces, according to Guinness World Records (oz). That’s a lot of mashed potatoes (a mash-I’ve amount, some might say).
If you’re looking for a more modest tater, FoodData Central recommends:
- 1 large raw potato contains 369 grams (0.81 lbs.).
- One medium potato weighs 213 grams (0.47 lbs.).
- One small potato contains 92 grams (0.20 lbs.).
- Yukon Gold or Russet potatoes are ideal for mash, or a combination of both if you’re feeling fancy (oo-er).
How many potatoes should I use for a serving of mashed potatoes?
Boiling potatoes does not significantly change their weight. So, if you want a cup of mash (half a pound) per person, start with the same weight as raw potatoes. That means a medium-sized potato will yield about 1 cup of mash.
The ultimate potato weight chart for feeding a large group
What if you’re serving a swarm of people? Fortunately for you, we know our potatoes.
| Number of people | Total potato weight | Number of medium-size potatoes needed |
| 1 | 0.5 lb. | 1 |
| 4 | 2 lbs. | 4 |
| 6 | 3 lbs. | 6 |
| 10 | 5 lbs. | 10 |
Although 1 cup of mashed potatoes is a serving size, if you’re making mash as a side dish, you can half this amount. Or not! This depends on what you want to consume.
You can also make mashed potatoes in bulk and save the leftovers for the next day. It is always preferable to make too much than not enough.
Is it possible to make mashed potatoes ahead of time and freeze them?
It is not possible based on research so far.
Technically, you can, because there won’t be anyone to stop you, except for the potato cops (and you know they make outstanding detectives because they always keep their eyes peeled).
However, you would be doing yourself and your potatoes a disservice. When you cook potatoes, they lose their delicious flavour and creamy texture.
Instead of the fluffy, delightful texture that mashed potatoes should have, they will become grainy and watery. They’ll collect ice, especially if you haven’t properly sealed them, and it’ll be all downhill from there — until you defrost them, at which point they’ll be a weird, flavourless mush.
Making your mashed potatoes ahead of time saves some time (but not much), but it’s just not worth it.
You can easily make exquisite mashed potatoes that people can’t get enough of if you put in a little effort. Okay, having stated this, please try this recipe and let us know what you think.
Serves: 4
Ingredients:
- 1 cup whole milk
- 1/2 cup heavy cream
- 1/3 cup butter (room temperature)
- 3 cloves garlic, minced
- 4 pounds of Russet or Yukon Gold potatoes (or approximately 8 medium-sized potatoes)
- 2 teaspoons salt
Wash your potatoes. If you prefer peeling or leaving the skin on, is okay by you. If you want creamy, fluffy mashed potatoes, peel them first.
Place the potatoes in a pot with cold water and cut them into 1-inch pieces. Make certain that all of the potatoes are covered.
1 teaspoon of salt should be added to the water anOn high heat, bring the pot to a boil. Reduce the heat to low and continue to cook for 12 to 15 minutes, or until the potatoes can be easily pierced with a fork.
While the potatoes are cooking, combine the milk, heavy cream, and butter in a stand mixer or with a hand masher. Warm up in a small saucepan over low heat to melt the butter. Make sure not to burn the milk. Remove from the heat after adding the minced garlic and the remaining salt to taste.
Drain the potatoes and return them to the pot, or a mixing bowl if using a stand mixer. Mash the potatoes with a fork or a stand mixer until they are creamy and smooth.
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Slowly incorporate the milk and butter mixture into the mash until it reaches the desired consistency. If you add too much, your mash will become runny.
Don’t forget to serve your meal with warm and add any toppings that you fancy, like fresh chives, cheddar cheese, or bacon bits.
Takeaway
Mashing a potato does not affect its weight. The number of potatoes needed per person will vary depending on your appetite.
According to the USDA, a cup (or 1/2 pound) of potatoes will suffice. Have more if you want more. (However, keep an eye on those potato-induced blood sugar spikes and try not to go overboard on the mashed potatoes.)
Mashed potatoes are or should be a common side dish in every household. They not only provide a serving of healthy carbs, but they also taste delicious.
They’re usually a hit with picky eaters and fussy kids, and they’re extremely versatile — you can make them super-healthy or super-indulgent. It’s best to make your mash from scratch for the best flavour and texture. Potatoes are not one of those foods that freeze well.
Have you ever met a potato that you disliked? Deliciously mashed, crisply fried, and topped with sour cream. When it comes to top options, the possibilities are limitless. Potatoes, while versatile, filling, and universally loved, are carb bombs. This means that these starchy potatoes can cause blood sugar fluctuations.
Carbohydrates are the primary source of glucose in the body (aka energy). Too much glucose can cause a spike in your blood sugar. This is something to be aware of, especially if you have diabetes or pre-diabetes. So, while potatoes are high in energy, this is how they may affect your blood sugar.
Do potatoes cause blood sugar spikes?
Carbohydrates have come under fire as fad diets such as Keto have grown in popularity. Starches are usually the first foods to go when trying to lose weight. But are potatoes truly bad for you? In the end, the nutrition of a potato is determined by its GI.
The glycemic index (GI) is a system that ranks foods based on their ability to raise blood sugar levels. The American Diabetes Association (ADA) categorizes GI as low (55 or less), medium (56 to 69), or high (70 or more) (above 70).
The majority of potato varieties have a high glycemic index (GI). One baked russet potato has a GI of 111. To put this into context, the average apple has a GI of 38.
Despite their high GI ranking, potatoes are still relatively healthy. Potatoes are high in phenolic compounds, which are antioxidants that may promote health.
According to research, the darker a potato’s pigment, the higher its polyphenol content. The potato community is also extremely diverse. Remember that some potatoes raise blood sugar levels more than others, depending on their GI and other nutritional components.
How different potato varieties compare:
| Potato types | Glycemic index (GI) |
| Baked russet potato | 111 |
| Instant mashed potato | 87 |
| Boiled white potato | 82 |
| Mashed potato | 78 |
| Tater tots | 75 |
| Purple potatoes | 77 |
| Sweet potato | 70 |
| French fries | 63 |
| Small baked white potato with skin | 50 |
| Yam | 54 |
The sweetest potato for diabetes and glucose management
If you leave out the marshmallows and brown sugar, your Thanksgiving sweet potatoes (or yams) become a diabetic-friendly treat. Sweet potatoes are high in:
- iron
- calcium
- magnesium
- phosphorus
- zinc
- thiamin
- calcium
White and sweet potatoes have comparable amounts of carbohydrates, fat, protein, and water. The basic white potato is also high in vitamin C and potassium.
Sweet potatoes, on the other hand, have a lower GI and more fibre. Sweet potatoes are also high in beta-carotene, which when digested converts to vitamin A. Vitamin A is a fat-soluble vitamin that promotes the health of the immune system, vision, and organ function.
Still, they’re both carbs, so if you have diabetes, you’ll want to keep an eye on your carb count no matter which potato you choose.
Get rid of that portion control.
So you’re familiar with GI, but what about GL? GL assists you in determining the quality of your carbs. It predicts how much food will raise your blood glucose levels. Calculating glycemic load may appear difficult, but it’s quite simple if you use this formula:
Glycemic index (GI) x Carbohydrate (g) 100 (per portion).
Starchy foods (like potatoes, processed bread, and rice) may raise blood sugar and insulin levels more than healthy sugary foods like fresh fruit. Traditional starches, on the other hand, have a lower glycemic load (for example, legumes, whole grain pasta, and grains).
However, keep in mind that a low GI does not always imply a healthy food option. Take, for example, chocolate. A serving of dark chocolate has a GI of 23, but it is high in saturated fats. This significantly reduces the nutritional value.
Finding the right balance of GI and other health benefits is critical when managing glucose levels.
The American Diabetes Association has an excellent online resource for reducing sugar spikes. Create Your Plate is an interactive tool that helps you organize your meals so that you eat fewer starchy foods and more non-starchy vegetables and protein.
Bottom line here is this:
Remember that what you eat is about carbohydrate portion, quality, and timing between meals, not pure avoidance.
Good carbs versus bad carbs
True or false: carbs are all the same. FALSE. Carbohydrates are classified into three types: sugar, starch, and fibre.
Sugar is converted into glucose. To function normally, you require glucose. It’s best to stick to sugars found in nature, such as fruits, vegetables, and milk.
Starch: provides the body with significant amounts of glucose. Iron, calcium, B vitamins, and folate are all common nutrients found in starchy foods.
Fibre can help with cholesterol and blood sugar levels. It’s also known to help prevent diseases like bowel cancer, heart disease, and diabetes. Don’t forget about digestive regularity!
Each carbohydrate category benefits the body in its way. A 2017 study on a human test group found that a low-carb diet may help with glucose control, HDL cholesterol, Alc, and triglyceride management.
The study also found that a low-carb diet can help with short-term weight loss. But do you want to end your relationship with bread? Starchy complex carbs have numerous advantages. Here are some great healthy options:
- The potatoes (especially the skin)
- sweet potatoes
- yams
- parsnips
- beans (black, navy, cannellini, pinto, kidney)
- chickpeas
- peas
- butternut squash
- lentils
- corn
- taro
- Some examples of non-starch vegetables are:
- artichokes
- turnips
- brussels sprouts
- bean sprouts
- broccoli
- celery
- cauliflower
- eggplant
- mushrooms
- peppers
- onions
- tomatoes
- spinach
- salad greens
- asparagus
Processed granulated sugars and syrups can wreak havoc on your blood sugar levels. Simple carbohydrates should be consumed in moderation if you have diabetes or prediabetes.
Simple sugars include the following:
- processed white bread.
- packaged and non-packaged baked goods and desserts.
- Colourful breakfast cereal
- soda
- juices
- High fructose corn syrup (HFCS)
Do you want mashed potatoes? Instead, use cauliflower purée! The creamy consistency is comparable, and cauliflower has a GI of only 15. You can also substitute roasted brussels sprouts with fresh garlic and olive oil for the tots.
Still hungry for finger foods? Replace the fries with baked asparagus wrapped in prosciutto.
If you still want to eat a potato, there are ways to reduce its GI. Scoop out the filling and replace it with roasted peppers and low-fat ground turkey to make a lighter version of potato skins. Alternatively, replace your regular russet with a baked yam sprinkled with cinnamon.
In Conclusion
You want to feel and look your best. However, eliminating carbs may not be the best solution. Keeping track of the GI of your food is an excellent step toward long-term dietary balance and success.
Keep an eye on your glycemic level so you can enjoy your favorite foods while keeping your blood sugar levels under control. Because now and then, you just need a potato in your life, whether you want to “boil ’em, mash ’em, or stick ’em in a stew.”
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