Can You Eat Mashed Potatoes on a Low Sodium Diet? Yes, Here's How

December 31, 2025 •

3 min read

A medium-sized plain potato contains only about 7 mg of sodium, making it a naturally low-sodium food. So, can you eat mashed potatoes on a low sodium diet? The answer is a definitive yes, provided you control the high-sodium ingredients typically added during preparation.

Quick Summary

Homemade mashed potatoes can be a staple of a low-sodium meal plan by swapping high-sodium ingredients for unsalted alternatives and flavorful herbs. Avoid instant mixes and restaurant versions.

Key Points

Natural State is Low-Sodium: Plain potatoes are naturally low in sodium, with the high sodium content coming from added ingredients during preparation.
Choose Unsalted Ingredients: Use unsalted butter, low-sodium or unsalted vegetable broth, and unsweetened plant-based milk to control sodium.
Boost Flavor Naturally: Utilize herbs like thyme, rosemary, and chives, along with roasted garlic and freshly cracked black pepper, to enhance taste without added salt.
DIY is Best: Preparing mashed potatoes from scratch is the most effective way to ensure a low-sodium meal by controlling all ingredients.
Read Labels and Avoid Instant Mixes: Pre-packaged and instant mashed potatoes are notoriously high in sodium and should be avoided or replaced with homemade versions.
Explore Alternatives: Sweet potatoes are another naturally low-sodium and nutritious option for a flavorful mash.
Consider Greek Yogurt: A spoonful of plain Greek yogurt can add creaminess and a pleasant tang while keeping sodium levels in check.

The Truth About Potatoes and Sodium

Many people on a low-sodium diet avoid mashed potatoes, mistakenly believing the potato itself is high in sodium. The truth is, a potato in its natural state is an excellent food choice for a low-sodium lifestyle. The sodium content is negligible, while the potassium content can help balance the effects of sodium in the body. The problem isn't the potato; it's how it's prepared. Standard recipes for mashed potatoes can transform a healthy, low-sodium vegetable into a sodium-heavy side dish.

Why Traditional Mashed Potatoes Are a Sodium Trap

Traditional mashed potato recipes are loaded with sodium from several common culprits, turning a healthy staple into a dietary hazard. By understanding where the sodium comes from, you can easily control it.

Hidden Sodium Sources

Salted Water: Potatoes are often boiled in salted water, which they absorb. This is a primary source of added sodium.
Salted Butter: Many recipes call for salted butter to enhance flavor and creaminess. Unsalted butter is a simple, effective swap.
Dairy: Full-fat milk, cream, and sour cream add sodium, especially if they are not low-sodium or unsalted varieties.
Instant Mixes: The highest sodium offenders are instant mashed potato flakes and restaurant-prepared versions. These are heavily processed and rely on large amounts of added salt for flavor.
Gravy: Gravy is another significant source of sodium, and often served with mashed potatoes, further increasing the sodium count.

How to Make Flavorful, Low-Sodium Mashed Potatoes from Scratch

The key to enjoying mashed potatoes on a low-sodium diet is making them yourself. This allows you to control every ingredient and boost flavor using natural, low-sodium alternatives.

The Low-Sodium Recipe Guide

Choose Your Potatoes: Russet and Yukon Gold potatoes are excellent choices for their texture and creaminess when mashed.
Boil in Unsalted Liquid: Instead of salted water, boil your potatoes in unsalted water or low-sodium vegetable broth to infuse flavor without the salt.
Mash with Unsalted Fat: Use unsalted butter or a heart-healthy olive oil to achieve a rich, creamy texture.
Add Flavorful Liquids: For creaminess, use unsweetened plant-based milk or low-fat dairy. Greek yogurt can also provide a tangy flavor while keeping sodium low.
Season with Salt-Free Boosters: Forget the salt shaker. Instead, use a variety of fresh herbs, spices, and other ingredients to create a rich flavor profile. Great options include:
- Roasted garlic
- Freshly cracked black pepper
- Fresh herbs like chives, rosemary, or parsley
- A pinch of cayenne pepper or smoked paprika
- Low-sodium seasonings or nutritional yeast

Low-Sodium vs. Traditional Mashed Potatoes Ingredient Comparison


Feature	Traditional Mashed Potatoes	Low-Sodium Mashed Potatoes
Potatoes	Russet, often boiled in salted water	Russet or Yukon Gold, boiled in unsalted water or broth
Fat	Salted butter, generous amounts	Unsalted butter or olive oil, used in moderation
Liquid	Whole milk, heavy cream, or sour cream	Unsweetened plant-based milk, low-fat milk, Greek yogurt
Seasoning	Heavy on table salt, with pepper	Garlic powder, roasted garlic, fresh herbs, black pepper, nutritional yeast
Sodium per Serving	300-460 mg or more (especially pre-made)	30-50 mg or less (homemade)

The Verdict: Can You Eat Mashed Potatoes on a Low Sodium Diet?

Yes, it is entirely possible to enjoy delicious mashed potatoes as part of a low-sodium diet. As the Mayo Clinic Health System states, plain potatoes are a healthy and nutritious option. The misconception around mashed potatoes stems from a lack of awareness about the sodium hidden in typical recipes. By adopting simple, mindful preparation methods, you can create a creamy, flavorful, and heart-healthy side dish that everyone can enjoy.

Conclusion

For those on a low-sodium diet, mashed potatoes are not off-limits. By making them from scratch and being mindful of unsalted ingredients and natural flavor enhancers, you can transform this comfort food classic into a healthy and delicious part of your meal plan. Embracing fresh herbs, spices, and unsalted alternatives ensures you can still savor that creamy texture and comforting taste without compromising your health goals. It's a simple swap that can make a big difference in your overall sodium intake.

A Low-Sodium Recipe Idea

Here is a simple low-sodium mashed potato recipe idea:

2 lbs Yukon Gold potatoes, peeled and quartered
1/2 cup unsalted vegetable broth
2 tbsp unsalted butter
2 cloves roasted garlic, mashed
1/4 cup unsweetened almond milk
Freshly ground black pepper to taste
Chopped fresh chives for garnish

Boil potatoes in unsalted water until fork-tender.
Drain and return to the pot over low heat to dry.
Add broth, butter, roasted garlic, almond milk, and black pepper.
Mash to desired consistency. Serve with chives on top.

Frequently Asked Questions

No, it is not recommended. Instant mashed potato mixes and restaurant-prepared versions are typically very high in sodium due to additives and preservatives. To stay within your sodium limits, you should always prepare mashed potatoes from scratch.

No, plain potatoes are naturally very low in sodium. The sodium content comes almost entirely from salt and other high-sodium ingredients added during cooking, not from the vegetable itself.

Instead of salt, you can use a variety of flavor-enhancing ingredients. Popular options include roasted garlic, fresh herbs like chives, parsley, and rosemary, and a generous amount of freshly ground black pepper.

To achieve a creamy texture without adding sodium, use unsalted butter, olive oil, unsweetened plant-based milk, or a small amount of plain Greek yogurt. You can also mash the potatoes with a whisk for a fluffier consistency.

For low-sodium mashed potatoes, it is best to boil them in plain, unsalted water or a low-sodium vegetable or chicken broth. This prevents the potatoes from absorbing unnecessary salt during the cooking process.

Yes, mashed sweet potatoes are a delicious and naturally low-sodium alternative. They also offer a different flavor profile and are packed with vitamins and fiber.

Russet and Yukon Gold potatoes are excellent choices. Russets are starchy and create a fluffy mash, while Yukon Golds are naturally creamy and buttery in flavor, reducing the need for excess fat or salt.