Key Takeaways

A plain potato is a whole food that is naturally low in fat and sodium

Mashed potatoes are typically made with added fat and sodium, which also adds calories.

You can adjust your mashed potato recipe and portions to reduce added fat and sodium.

When you’re choosing between plain potatoes and mashed potatoes, it helps to understand what is really in each food. Looking at calories, fat, and sodium can show which option fits your health goals best.

What’s in a Regular Potato?

A plain plain potato is simple. It doesn’t come with added ingredients, and its nutritional value is easy to determine. A raw Russet potato without the skin contains:

83 calories

Less than 1 gram (g) fat

3 milligrams (mg) sodium

17.8 g carbohydrates

2.27 g protein

They also contain potassium

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