By Mayo Clinic Staff

Dietitian's tip:

Russet potatoes, with their low moisture and high starch content, are excellent potatoes for mashing. There’s no need to peel the potatoes. This will keep the fiber. Other types of potatoes, such as Yukon Gold potatoes and round white or round red potatoes, work too. But they make a stickier mash.

To make this dish plant based, use a milk and butter substitute.

Number of servings

Serves 8
  1. Gluten-free
  2. Healthy-carb
  3. Weight management
  4. Low-fat
  5. Diabetes meal plan
  6. DASH diet
  7. Heart-healthy
  8. Meatless
  9. Plant-based
  10. Low-sodium
  11. Low-fiber

Ingredients

  1. 3 pounds russet potatoes, scrubbed and cubed
  2. 6 garlic cloves, separated and peeled
  3. 1/2 cup fat-free milk
  4. 1 tablespoon unsalted butter
  5. Ground black pepper, to taste
  6. 2 tablespoons chopped fresh parsley

Directions

In a large stockpot, cover the potatoes with water. Bring to a boil. Reduce heat and simmer until tender, about 15 minutes. Drain the potatoes and return to the stockpot.

In a small saucepan, cover the garlic with water. Bring to a boil. Reduce heat and simmer until tender, about 10 minutes. Drain the garlic.

In a food processor or blender, combine the garlic and milk. Puree until smooth. Add the pureed garlic and the unsalted butter to the potatoes. Mash to desired consistency. Season with black pepper to taste. Garnish with parsley and serve immediately.

Nutritional analysis per serving

Serving size: ¾ cup

  • Calories 157
  • Total carbohydrate 32 g
  • Total sugars 2 g
  • Added sugars 0 g
  • Dietary fiber 2 g
  • Protein 4 g
  • Total fat 1.5 g
  • Saturated fat 1 g
  • Trans fat Trace
  • Monounsaturated fat Trace
  • Polyunsaturated fat Trace
  • Cholesterol 4 mg
  • Sodium 16 mg
  • Potassium 751 mg
  • Calcium 48 mg
  • Magnesium 42 mg
  • Vitamin D 7 IU
  • Iron 1 mg
Aug. 05, 2026