Mashed Potatoes Nutrition Facts: Calories, Vitamins & Minerals
Mashed Potatoes nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 200 g |
|---|---|---|
| Calories | 106 kcal | 212 kcal |
| Energy (kilojoules) | 444 kJ | 887 kJ |
| Protein | 2.2 g | 4.4 g |
| Fat | 4.2 g | 8.4 g |
| incl. saturated | 2.5 g | 5 g |
| Total carbohydrates | 16 g | 33 g |
| incl. sugars | 1.4 g | 2.8 g |
| incl. fiber | 1.4 g | 2.8 g |
| Salt | 0.5 g | 1 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
106 kcal (444 kJ) per 100 g · P/F/C 2.2/4.2/16 g
Serving (200 g) — 212 kcal (887 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
Are mashed potatoes healthy?
In moderation. Mashed potatoes sit in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
Against
- Saturated fat: 5 g per serving — 25% of the 20 g daily reference intake.
- Salt: 1 g per serving — 20% of the 5 g a day the WHO sets as the maximum.
A typical serving is 200 g: 212 kcal, 4.4 g protein, 8.4 g fat and 33 g carbs. Other weights in the table.
A healthier swap at the same calories: baked potato (230 g): −5 g saturated fat, −0.3 g salt.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Mashed potatoes are potatoes plus milk and butter, so they carry more calories and saturated fat than plain boiled ones.
protein 8%fat 35%carbs 57%
Vitamins and minerals in mashed potatoes
Per 100 g, the standouts are copper — 0.14 mg, 15% of the Daily Value; vitamin B6 — 0.22 mg, 13% of the Daily Value.
| Nutrient | Per 100 g | Serving: 200 g | % DV |
|---|---|---|---|
| Vitamin A | 38 mcg | 76 mcg | 8% |
| Vitamin C | 6 mg | 12 mg | 13% |
| Thiamin (B1) | 0.09 mg | 0.17 mg | 14% |
| Riboflavin (B2) | 0.04 mg | 0.08 mg | 6% |
| Niacin (B3) | 1.1 mg | 2.1 mg | 13% |
| Vitamin B6 | 0.22 mg | 0.44 mg | 26% |
| Folate (B9) | 8 mcg | 16 mcg | 4% |
| Vitamin B12 | 0.07 mcg | 0.14 mcg | 6% |
| Potassium | 284 mg | 568 mg | 12% |
| Magnesium | 18 mg | 36 mg | 9% |
| Phosphorus | 45 mg | 90 mg | 7% |
| Zinc | 0.27 mg | 0.54 mg | 5% |
| Copper | 0.14 mg | 0.28 mg | 31% |
| Manganese | 0.11 mg | 0.23 mg | 10% |
| Cholesterol | 11 mg | 22 mg | 7% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Potatoes, mashed, home-prepared, whole milk and butter added” (FDC ID 168555, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Mashed Potatoes calories by weight, 50–300 g
150 g of mashed potatoes has 159 calories and 200 g has 212. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 53 | 1.1 / 2.1 / 8.2 | 0.7 |
| 100 g | 106 | 2.2 / 4.2 / 16 | 1.4 |
| 150 g | 159 | 3.3 / 6.3 / 25 | 2.1 |
| 200 g — typical serving | 212 | 4.4 / 8.4 / 33 | 2.8 |
| 250 g | 265 | 5.5 / 11 / 41 | 3.5 |
| 300 g | 318 | 6.6 / 13 / 49 | 4.2 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Mashed Potatoes: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mashed potatoes, no butter | 75 | 1.9 / 0.6 / 17 |
| Potatoes, raw | 77 | 2 / 0.1 / 19 |
| Potatoes, boiled | 82 | 2 / 0.4 / 19 |
| Baked potatoes | 93 | 2.5 / 0.1 / 21 |
| Braised potatoes | 95 | 2 / 3.5 / 16 |
| Mashed potatoes | 106 | 2.2 / 4.2 / 16 |
| Loaded baked potato | 135 | 4 / 6 / 18 |
| French fries | 312 | 3.4 / 15 / 42 |
Calories in dishes with mashed potatoes
| Dish | Serving | Kcal per serving | Mashed Potatoes in it |
|---|---|---|---|
| Pozharsky cutlet with mashed potatoes | 310 g | 515 | ≈180 g |
| Chicken Kiev with mashed potatoes | 330 g | 630 | ≈180 g |
| Beef stroganoff with mashed potatoes | 330 g | 502 | ≈180 g |
| Zrazy with mashed potatoes | 330 g | 531 | ≈180 g |
| Fish cakes with mashed potatoes | 330 g | 442 | ≈180 g |
| Liver and onions with mashed potatoes | 340 g | 449 | ≈180 g |
| Braised beef cheeks with mashed potatoes | 370 g | 525 | ≈180 g |
| Potato khinkali | 240 g | 394 | ≈102 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Mashed Potatoes: more nutrition highlights
They have 2.8 g of fiber per serving — roughly 11% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A 200 g serving is 212 kcal — roughly 69 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Mashed Potatoes
Why swap: mashed potatoes have a fair amount of saturated fat (2.5 g per 100 g), a fair amount of salt (0.5 g per 100 g), almost no fiber (1.4 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Baked Potato — 230 g, 214 kcal: −5 g saturated fat, −0.3 g salt.
- Mashed potatoes, no butter — 280 g, 210 kcal: −4.2 g saturated fat.
- Boiled Potatoes — 260 g, 213 kcal: −4.7 g saturated fat.
- Oven-baked fries — 140 g, 210 kcal: −4.2 g saturated fat, −0.3 g salt.
Mashed Potatoes vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Semolina Porridge | 98 | 3 / 3.2 / 15 |
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Lentils | 116 | 9 / 0.4 / 20 |
FAQ
How many calories are in 100 g of mashed potatoes?
100 g of mashed potatoes has 106 calories, with 2.2 g protein, 4.2 g fat and 16 g carbohydrates (1.4 g fiber).
How many calories are in a serving of mashed potatoes?
A 200 g serving has 212 calories: 4.4 g protein, 8.4 g fat and 33 g carbs.
What are the macros of mashed potatoes?
Per 100 g: 2.2 g protein, 16 g carbs and 4.2 g fat. By calories that's about 8% protein, 57% carbs and 35% fat.
How long do you have to walk to burn a serving of mashed potatoes?
About 69 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person — that's the 212 calories in a 200 g serving.
What vitamins and minerals are in mashed potatoes?
Per 100 g, mashed potatoes are richest in copper (0.14 mg, 15% DV), vitamin B6 (0.22 mg, 13% DV) — from USDA FoodData Central record 168555.
How much fiber is in mashed potatoes?
100 g of mashed potatoes has 1.4 g of fiber; a 200 g serving has 2.8 g — 11% of the 25 g a day the WHO recommends.
How do the calories in mashed potatoes change with the type and cooking method?
Per 100 g it ranges from 75 kcal (mashed potatoes, no butter) to 312 kcal (french fries); mashed potatoes is in between, at 106 kcal.
More in grains, beans & sides
Sweet PotatoMac and CheesePolentaCornstarchBlack BeansJasmine RiceTempehPinto BeansWhite RiceBrown Rice