1 serving of cheesy mashed potato with cavolo nero contains 312 Calories. The macronutrient breakdown is 55% carbs, 32% fat, and 13% protein. This is a good source of protein (19% of your Daily Value), fiber (25% of your Daily Value), and potassium (26% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Cheddar cheese 30g
Directions
- Boil potatoes
- When nearly done add kale and cook for a further 5 mins
- Drain and mash
- Stir in cheese, chopped spring onion, butter and salt and pepper
Nutrition Facts
For 1 serving of cheesy mashed potato with cavolo nero (305g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 312 | |
| Fats | 12g | 15% |
| Saturated fats | 7g | 33% |
| Trans fats | 0.4g | |
| Cholesterol | 31mg | 10% |
| Sodium | 176mg | 8% |
| Carbs | 44g | 16% |
| Net carbs | 37g | |
| Fiber | 7g | 25% |
| Sugar | 3g | |
| Protein | 10g | |
| Calcium | 210mg | 21% |
| Iron | 3mg | 33% |
| Potassium | 1227mg | 26% |
| Vitamin D | 0.2μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 27μg | |
| Beta carotene | 3035μg | |
| Caffeine | 0mg | |
| Choline | 32mg | 6% |
| Copper | 1mg | 112% |
| Fluoride | 5μg | |
| Folate (B9) | 115μg | 29% |
| Lycopene | 0μg | |
| Magnesium | 81mg | 19% |
| Manganese | 1mg | 29% |
| Niacin | 3mg | 18% |
| Pantothenic acid | 1mg | 15% |
| Phosphorus | 250mg | 36% |
| Retinol | 86μg | |
| Riboflavin (B2) | 0.2mg | 14% |
| Selenium | 5μg | 10% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 20% |
| Vitamin A IU | 5401IU | |
| Vitamin A | 342μg | 38% |
| Vitamin B12 | 0.1μg | 5% |
| Vitamin B6 | 1mg | 61% |
| Vitamin C | 106mg | 117% |
| Vitamin D IU | 8IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.2μg | |
| Vitamin E | 1mg | 7% |
| Vitamin K | 373μg | 311% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 0.4g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 35g | |
| Fats | ||
| Saturated fats | 7g | 33% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.4g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0.3g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 0.4g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.3g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.5g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.4g | |
| Proline | 1g | |
| Serine | 0.3g | |
| Threonine | 0.4g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |