How Many Calories Are in a Cup of Mashed Carrots and Turnips?

December 25, 2025 •

3 min read

According to nutrition data, a basic, unsweetened cup of cooked and mashed carrots and turnips can contain approximately 65 to 90 calories, though this number can increase significantly depending on how it's prepared. The final calorie count hinges on the addition of fats like butter, cream, or milk, which are often used to create a smoother, richer texture.

Quick Summary

The exact caloric content of mashed carrots and turnips varies based on preparation methods and added ingredients. This guide explores the different factors that influence its nutritional value and provides a range of estimated calorie counts for common recipes.

Key Points

Variable Calorie Count: The number of calories in mashed carrots and turnips largely depends on the preparation, specifically the amount of butter, cream, or milk added.
Base Calories are Low: With only carrots and turnips, the calorie count is modest due to their naturally low-calorie root vegetable status.
Rich Additions Increase Calories: Using heavy cream or substantial amounts of butter significantly increases the total calorie count per serving.
Healthier Alternatives Exist: You can reduce calories by using low-fat dairy alternatives like skim milk or coconut cream, or by incorporating a high-volume, low-calorie vegetable like cauliflower.
Control Your Ingredients: Homemade mashed carrots and turnips allow for full control over caloric intake, making it a healthier side dish option than many store-bought or restaurant versions.
Nutrient-Dense Option: Even with moderate fat additions, the dish remains a good source of vitamins, particularly Vitamin A from the carrots, and dietary fiber.

The Base Calorie Count: Just the Vegetables

Before any additions, the raw calorie count of a mixed-vegetable mash is relatively low. Both carrots and turnips are naturally low-calorie root vegetables. A cup of raw, chopped carrots has around 50 calories, while a similar portion of raw turnips has about 30 calories. Boiling or steaming the vegetables does not add calories, though it may change their weight and volume slightly. A typical 50/50 mix of cooked, mashed carrots and turnips, without any added fats or dairy, will have a modest calorie count.

How Added Ingredients Change the Equation

Most recipes for mashed carrots and turnips involve adding ingredients to enhance flavor and creaminess. These additions are the primary drivers of caloric variation. Typical additions include:

Butter: A single tablespoon of butter adds approximately 102 calories and 11.5 grams of fat. Many recipes call for more than this, especially for a large batch, which can drastically increase the per-serving calorie count.
Milk or Cream: The type of dairy used makes a difference. Full-fat heavy cream is much more calorically dense than low-fat milk. For a healthier option, some recipes suggest using plant-based milks like unsweetened coconut cream, which adds creaminess with fewer calories.
Seasonings and Spices: Herbs like rosemary, parsley, and cilantro, as well as salt and pepper, add negligible calories but contribute significantly to the dish's overall flavor profile.

A Spectrum of Calorie Estimates

Given the variability in recipes, different sources report a wide range of calorie counts. Here is a quick breakdown based on varying preparation methods:

Basic Preparation (Low-Calorie): Using only a splash of milk or a tiny amount of butter can result in a calorie count on the lower end. Some recipes report as few as 65 calories for a half-cup serving.
Traditional Preparation (Mid-Range): Recipes that use a standard amount of butter and milk typically fall into the 120-160 calorie range per cup. This is a common and flavorful method.
Rich Preparation (High-Calorie): For an indulgent, creamier mash using generous amounts of butter and cream, the calorie count can be much higher, potentially exceeding 200 calories per cup.

Nutritional Comparison: Mashed Carrots & Turnips vs. Mashed Potatoes

To put the calories of mashed carrots and turnips into perspective, it's helpful to compare them with the more traditional side dish, mashed potatoes.


Feature	Mashed Carrots and Turnips (per cup, moderate prep)	Mashed Potatoes (per cup, moderate prep)
Estimated Calories	120-160	180-250 (varies based on additives)
Fat Content	7-12g	8-15g (can be higher)
Fiber Content	3-6g	2-3g
Key Vitamins	Vitamin A (high), Vitamin C	Potassium, Vitamin C
Natural Sweetness	Noticeably sweeter	Starchy, more neutral

Tips for a Healthier Mash

Making your mashed carrots and turnips at home gives you complete control over the nutritional content. Here are a few ways to reduce the calories without sacrificing flavor:

Reduce or Replace Fat: Instead of a large amount of butter, use a smaller amount of heart-healthy olive oil or a plant-based butter alternative. Using vegetable broth to moisten the mash also adds flavor with minimal calories.
Opt for Low-Fat Dairy: Swap heavy cream or whole milk for a lighter option like skim milk, low-fat sour cream, or an unsweetened plant-based milk.
Boost Flavor Naturally: Rely on herbs and spices instead of just fat and salt. Roasted garlic, fresh herbs like rosemary and thyme, or a dash of nutmeg can add depth and complexity to the dish.
Incorporate Other Vegetables: Adding a non-starchy vegetable like cauliflower to the mash can increase the volume and fiber while keeping the calorie count low.

Conclusion: A Calorie-Smart Choice with Flexibility

The calorie count for a cup of mashed carrots and turnips is highly dependent on the recipe, particularly the amount of fat and dairy added. While a basic preparation is naturally low in calories and high in nutrients like Vitamin A and fiber, rich additions can increase its energy density. The versatility of this dish allows for easy modifications to suit any dietary preference, making it a great alternative to traditional mashed potatoes. By controlling the added ingredients, you can enjoy this flavorful and nutritious side dish without compromising your health goals.

Mashed Carrots and Turnips Recipe Ideas

Frequently Asked Questions

Mashed carrots and turnips are generally lower in calories than traditional mashed potatoes when prepared with similar amounts of added fat and dairy. The exact difference depends on the recipe, but the root vegetable combination typically offers a lighter profile.

Yes, mashed carrots and turnips can be an excellent side dish for a low-calorie diet. By limiting added fats like butter and using low-fat or plant-based milks, you can keep the calorie count minimal while enjoying a flavorful and fiber-rich vegetable dish.

Yes, adding milk or cream significantly impacts the final calorie count. Using full-fat heavy cream will result in a much higher calorie mash than using skim milk or vegetable broth. The type of dairy is the most important factor after the fat.

Yes, you can. For a very low-calorie option, mash the cooked vegetables with a small amount of the cooking water or vegetable broth. This will provide moisture and flavor without adding any calories from fat.

Yes, carrots and turnips are both good sources of fiber, and mashing them retains much of this content. Recipes often report 3 to 6 grams of fiber per serving, contributing to better digestive health.

To add flavor without extra calories, use herbs and spices. Roasting the garlic with the vegetables, or adding fresh herbs like parsley, thyme, and rosemary after mashing, are excellent ways to boost the taste.

Yes, frozen carrots and turnips can be used. They are pre-cut and often cook faster. The nutritional content remains similar to fresh vegetables, so the final calorie count will depend on your preparation method.