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Mashed Potatoes

Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories116
% Daily Value
  • Total Fat 4,8 g6%
  • Saturated Fat 0,96 g5%
  • Trans Fat 0,6 g
  • Cholesterol 2 mg1%
  • Sodium 172 mg7%
  • Total Carbohydrate 16,13 g6%
  • Dietary Fiber 1,3 g5%
  • Total Sugars 1,74 g
  • Protein 2,13 g4%
  • Vitamin D 0,3 µg2%
  • Calcium 35 mg3%
  • Iron 0,2 mg1%
  • Potassium 155 mg3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Potatoes, mashed contains 116 kcal calories, 2,13g protein, and 5,6µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

116kcal
  • Protein7%(9 kcal)
  • Carbs56%(65 kcal)
  • Fat37%(43 kcal)

Nutrient density

8/ 100

Meets ≥10% Daily Value for 1 of 30 nutrients

Low nutrient density

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Category: Vegetables and Vegetable Products

Low sugarVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio0.9 : 1
poor
  • Mashed Potatoes has a potassium-to-sodium ratio of 0.9:1, which is considered poor for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

116 kcal6%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

2,13 g4%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

16,13 g6%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

4,8 g6%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

1,3 g5%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

1,74 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

172 mg7%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

155 mg3%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

35 mg3%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

20 mg5%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

62 mg5%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,2 mg1%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,24 mg2%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,03 mg3%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,2 mg9%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

5,6 µg10%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,96 g5%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

1,71 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

1,05 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0,6 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

2 mg1%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

51 µg6%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

48 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

6,5 mg7%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0,3 µg2%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,51 mg3%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

6,3 µg5%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,09 mg8%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,08 mg6%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,86 mg5%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,15 mg3%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,16 mg9%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

8 µg2%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0,1 µg4%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

13,7 mg2%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

33 µg—
Alpha-carotene

Also known as: Alpha-Carotene

0 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

0 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

7 µg—
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,12 g—
Leucine0,14 g—
Isoleucine0,09 g—
Valine0,12 g—
Threonine0,08 g—
Methionine0,04 g—
Phenylalanine0,12 g—
Tryptophan0,03 g—
Histidine0,04 g—
Arginine0,1 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

76,01 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Compare 12 USDA variants

Variants of Potatoes, mashed, prepared from granules, without milk, whole milk and margarine cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine1685541082,114,44,9
Potatoes, mashed, home-prepared, whole milk and butter added1685551131,916,84,2
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added1693721131,9155,6
Potatoes, mashed, ready-to-eat169768106213,35
Potatoes, mashed, home-prepared, whole milk and margarine added170037113216,94,2
Potatoes, mashed, dehydrated, granules without milk, dry form1700393728,285,50,5
Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added1700401082,114,45
Potatoes, mashed, dehydrated, granules with milk, dry form17004135710,977,71,1
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine addedcurrent1700421162,116,14,8
Potatoes, mashed, dehydrated, flakes without milk, dry form1704453548,381,20,4
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added170446971,810,95,1
Potatoes, mashed, home-prepared, whole milk added170493831,917,60,6

Fatty acid profile

Breakdown of fats per 100 grams

3,7 g
  • Saturated26%(0,96 g)
  • Monounsaturated46%(1,71 g)
  • Polyunsaturated28%(1,05 g)

Household serving sizes

g
cup
210 g

Frequently asked questions about Mashed Potatoes

How many calories in Mashed Potatoes?

Mashed Potatoes contains 116 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Mashed Potatoes?

Mashed Potatoes contains 2 mg cholesterol and 172 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Mashed Potatoes?

Per 100 grams, Mashed Potatoes contains 2.13 g protein, 16.13 g carbohydrates, and 4.8 g total fat.

Is Mashed Potatoes good for keto or low-carb?

Mashed Potatoes has 16.1 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Mashed Potatoes nutrition data come from?

Nutrition data for Mashed Potatoes is sourced from USDA FoodData Central (FDC ID 170042). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170042/nutrients.

Diet compatibility

  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Mashed Potatoes

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Mashed Potatoes.

3 meal ideas using Mashed Potatoes

Starter templates matched to Mashed Potatoes's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with mashed Potatoes

    A warm bowl of oats with mashed Potatoes, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with mashed Potatoes

    A warm grain bowl with mashed Potatoes, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Simple dinner with mashed Potatoes

    Pair mashed Potatoes with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 170042), accessed 2019-04-01.

Published: 2019-04-01

More foods in Vegetables and Vegetable Products

Use Mashed Potatoes in your next meal plan

Melio can build a complete week of meals around Mashed Potatoes (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Mashed Potatoes: 1.7 g Sugars per 100g + recipes | План харчування