Mashed Potatoes: Calories, Nutrition & Healthier Swaps

Mashed potatoes are potatoes plus milk and butter, so they carry more calories and saturated fat than plain boiled ones.

Mashed Potatoes nutrition facts per 100 g and per serving

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.

Mashed Potatoes: nutrition highlights

It has 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.

On the open Nutri-Score algorithm, mashed potatoes gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.

How much movement is one serving?

One serving (serving, 200 g) 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

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Potatoes, raw — 280 g, 216 kcal: −5 g saturated fat, −1 g salt.
• 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.