Carrot & Onion Mash (Hutspot)
A comfort dish steeped in Dutch history: a balanced mix of sweet winter carrots, caramelised onion and potato mashed together, served with slow-cooked beef (klapstuk). The natural sweetness of the carrots together with the mashed-potato starch gives the dish a moderate-to-high glycemic index (≈60), so it calls for a smart portion plan.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Serve hutspot with a generous piece of braised beef or grilled chicken breast; the protein in the meat effectively slows the absorption of the starch and sugars from the carrots and potatoes.
Best preparation methods
Don't over-mash the vegetables into a paste; leave the carrot and potato pieces firm and fairly coarse (stamppot rustiek), because a chunky texture slows digestion and increases fullness.
Important Nutritional Note
Carrots provide a large dose of beta-carotene, good for the skin and blood vessels; if you are watching your blood sugar, keep to a fist-sized portion so your glucose stays stable.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 135 kcal | 337.5 kcal |
| Protein | 3.5 g | 8.8 g |
| Carbohydrate | 22 g | 55 g |
| Available carbohydrate | 19 g | 47.5 g |
| Fat | 3.1 g | 7.8 g |
| Dietary fibre | 3 g | 7.5 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 16 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Carrot & Onion Mash (Hutspot) good for weight loss?
It can be included in moderation: it contains 3 g of fibre per 100 g, which supports fullness, and a 250 g portion gives 338 kcal.
How does Carrot & Onion Mash (Hutspot) affect blood sugar?
Its glycemic index is 60 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 28.5 (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 Carrot & Onion Mash (Hutspot)?
A typical 250 g portion of Carrot & Onion Mash (Hutspot) provides about 338 kcal, 8.8 g protein, 55 g carbohydrate, 7.8 g fat and 7.5 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.