Kale & Potato Mash (Stamppot)
The Netherlands' number-one national comfort dish: mashed potato with nutritious curly kale leaves, traditionally served with a piece of rookworst sausage. The kale adds a great deal of fibre and antioxidants that slow down how fast the mashed-potato starch is absorbed, giving the dish a medium glycemic index (≈58).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Turn the classic plate around: let the green kale dominate (about two thirds of the plate) against a moderate amount of mashed potato, and have only half a sausage to limit saturated fat.
Best preparation methods
Steam the kale and mash it gently with the boiled potatoes using a little olive oil or karnemelk (buttermilk) instead of pouring on large amounts of melted butter.
Important Nutritional Note
Kale is rich in vitamins K and C and plant calcium; keeping the mashed-potato portion moderate is the key for people with diabetes or watching their weight to enjoy this winter dish safely.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 145 kcal | 362.5 kcal |
| Protein | 4.8 g | 12 g |
| Carbohydrate | 21 g | 52.5 g |
| Available carbohydrate | 17.8 g | 44.5 g |
| Fat | 4.2 g | 10.5 g |
| Dietary fibre | 3.2 g | 8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Soups & home-cooked dishes with a glycemic index (17), it ranks 15 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Kale & Potato Mash (Stamppot) good for weight loss?
It can be included in moderation: it contains 3.2 g of fibre per 100 g, which supports fullness, and a 250 g portion gives 362 kcal.
How does Kale & Potato Mash (Stamppot) affect blood sugar?
Its glycemic index is 58 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 25.8 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Kale & Potato Mash (Stamppot)?
A typical 250 g portion of Kale & Potato Mash (Stamppot) provides about 362 kcal, 12 g protein, 52.5 g carbohydrate, 10.5 g fat and 8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.