Mashed Potato Soup
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 303.05 g | 110% |
| Net Carbohydrates | 274.77 g | 111% |
| Sugars | 57.57 g | 164% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 28.28 g | 101% |
| Protein | 52.47 g | 105% |
| Total Fat | 87.6 g | 112% |
| Saturated Fat | 50.22 g | 251% |
| Monounsaturated Fat | 21.28 g | - |
| Polyunsaturated Fat | 4.55 g | - |
| Trans Fat | 2.75 g | 100% |
| Cholesterol | 256.25 mg | 85% |
| Vitamins | ||
| Vitamin A | 767.46 mcg | 85% |
| Vitamin C | 169.1 mg | 188% |
| Vitamin D | 6.22 mcg | 31% |
| Minerals | ||
| Sodium | 6584.29 mg | 286% |
| Potassium | 7767.67 mg | 165% |
| Calcium | 901.43 mg | 69% |
| Magnesium | 415.57 mg | 99% |
| Iron | 9.25 mg | 51% |
| Zinc | 7.53 mg | 68% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
85%
Vitamin C
188%
Vitamin D
31%
Vitamin E
20%
Vitamin K
46%
Vitamin B1
91%
Vitamin B2
166%
Vitamin B3
133%
Vitamin B5
146%
Vitamin B6
179%
Vitamin B7
7%
Vitamin B9
2%
Vitamin B12
114%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
69%
Iron
51%
Magnesium
99%
Phosphorus
121%
Potassium
165%
Sodium
286%
Zinc
68%
Copper
213%
Manganese
130%
Selenium
63%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
13%
Isoleucine
14%
Valine
14%
Lysine
12%
Tryptophan
14%
Threonine
12%
Phenylalanine
16%
Methionine
14%
Histidine
11%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 2163 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
5 h 17 min
Jogging
4 h 33 min
Cycling
4 h 40 min
Walking
8 h 28 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Mashed Potato Soup, via its potato component, incorporates a food generally recognized as a good source of potassium for heart health, an essential electrolyte vital for proper bodily function; however, the boiling process used to prepare potatoes can significantly reduce this mineral's content, with studies showing significant reductions in tuber cubes and shredded tubers. As a soup, it can contribute to daily nutrition and satiety due to its high water content, as highlighted by Harvard Women's Health Watch, and its mashed potato component is specifically recommended for managing gastroparesis due to its low-fat and low-fiber profile, making it an easy-to-digest food for delayed stomach emptying.
1. Potassium in Diet: Medlineplus Medical Encyclopedia
Source: MedlinePlus
Summary: Potatoes are highlighted as good vegetable sources of potassium, an essential electrolyte vital for proper bodily function, including supporting heart health.
2. The Effects of Boiling and Leaching on the Content of Potassium and Other Minerals in Potatoes.
Source: PubMed
Summary: Boiling white potatoes can significantly reduce potassium levels in tuber cubes and shredded tubers, also decreasing phosphorus, magnesium, sulfur, zinc, manganese, and iron content.
Read More: https://pubmed.ncbi.nlm.nih.gov/18576999/
3. Soup up Your Meals - Harvard Health
Source: Harvard Health
Summary: Soup is highlighted as an excellent way to enhance daily nutrition, being both low in calories and very filling due to its high water content, according to Harvard Women's Health Watch.
Read More: https://www.health.harvard.edu/diet-and-nutrition/soup-up-your-meals
4. Low-Potassium Food: What to Enjoy and What to Avoid
Source: WebMD
Summary: Potatoes are a high-potassium food that individuals on a low-potassium diet, often prescribed for hyperkalemia or kidney disease, typically need to limit.
Read More: https://www.webmd.com/food-recipes/low-potassium-diet-foods
5. 14 Healthy Foods That Are High in Potassium
Source: Healthline
Summary: White potatoes are identified as one of the best food sources of potassium, with a large baked potato providing a significant amount.
Read More: https://www.healthline.com/nutrition/high-potassium-foods
6. Gastroparesis Diet: What to Eat and Avoid
Source: Cleveland Clinic
Summary: Mashed potatoes are specifically recommended as a suitable "stage 2" food for managing gastroparesis due to their low-fat and low-fiber content.
Read More: https://health.clevelandclinic.org/gastroparesis-diet
