USDA reference food · Vegetables and Vegetable Products
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine
1 cup of potatoes, mashed, prepared from granules, without milk, whole milk and margarine (210 g) has 230 calories, 4g of protein, 10g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 168554). It is one of 12 USDA descriptions of mashed potatoes.
FoodData Central 168554, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.1g
- more than 24% of 8,218 USDA reference foods
- Calories per 100 g
- 108
- more than 30% of reference foods
- Fiber per 100 g
- 2.2g
- more than 72% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 168554); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin C13 mg in 1 cup (210 g), 14% of the Daily Value
- Thiamin0.2 mg in 1 cup (210 g), 14% of the Daily Value
- Riboflavin0.2 mg in 1 cup (210 g), 12% of the Daily Value
- Vitamin A92 µg RAE in 1 cup (210 g), 10% of the Daily Value
- Phosphorus126 mg in 1 cup (210 g), 10% of the Daily Value
- Niacin1.6 mg in 1 cup (210 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 168554), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 52% carbohydrate, 40% fat and 7% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 108 | 30% |
| Protein | 2.05 g | 24% |
| Total fat | 4.93 g | 50% |
| Carbohydrate | 14.4 g | 62% |
| Fiber | 2.20 g | 72% |
| Sodium | 263 mg | 70% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (74)
The portion is 1 cup (210 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.30 g | 2.05 g | 9% |
| Total lipid (fat) | 10.4 g | 4.93 g | 13% |
| Carbohydrate, by difference | 30.2 g | 14.4 g | 11% |
| Ash | 2.39 g | 1.14 g | |
| Energy | 227 kcal | 108 kcal | |
| Water | 163 g | 77.5 g | |
| Fiber, total dietary | 4.62 g | 2.20 g | 17% |
| Cholesterol | 6.30 mg | 3.00 mg | 2% |
| Fatty acids, total saturated | 2.70 g | 1.28 g | 13% |
| Fatty acids, total monounsaturated | 4.29 g | 2.04 g | |
| Fatty acids, total polyunsaturated | 2.86 g | 1.36 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 73.5 mg | 35.0 mg | 6% |
| Iron, Fe | 0.40 mg | 0.19 mg | 2% |
| Magnesium, Mg | 39.9 mg | 19.0 mg | 10% |
| Phosphorus, P | 126 mg | 60.0 mg | 10% |
| Potassium, K | 305 mg | 145 mg | 6% |
| Sodium, Na | 552 mg | 263 mg | 24% |
| Zinc, Zn | 0.50 mg | 0.24 mg | 5% |
| Copper, Cu | 0.046 mg | 0.022 mg | 5% |
| Manganese, Mn | 0.0063 mg | 0.0030 mg | 0% |
| Selenium, Se | 1.05 µg | 0.50 µg | 2% |
Vitamins (15)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 84.0 µg | 40.0 µg | |
| Vitamin A, RAE | 92.4 µg | 44.0 µg | 10% |
| Carotene, beta | 101 µg | 48.0 µg | |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 12.6 mg | 6.00 mg | 14% |
| Thiamin | 0.17 mg | 0.079 mg | 14% |
| Riboflavin | 0.16 mg | 0.077 mg | 12% |
| Niacin | 1.60 mg | 0.76 mg | 10% |
| Pantothenic acid | 0.27 mg | 0.13 mg | |
| Vitamin B-6 | 0.021 mg | 0.010 mg | 1% |
| Folate, total | 14.7 µg | 7.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 14.7 µg | 7.00 µg | |
| Folate, DFE | 14.7 µg | 7.00 µg | 4% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.048 g | 0.023 g | |
| Threonine | 0.19 g | 0.090 g | |
| Isoleucine | 0.23 g | 0.11 g | |
| Leucine | 0.36 g | 0.17 g | |
| Lysine | 0.31 g | 0.15 g | |
| Methionine | 0.084 g | 0.040 g | |
| Cystine | 0.046 g | 0.022 g | |
| Phenylalanine | 0.20 g | 0.096 g | |
| Tyrosine | 0.19 g | 0.091 g | |
| Valine | 0.27 g | 0.13 g | |
| Arginine | 0.17 g | 0.083 g | |
| Histidine | 0.11 g | 0.051 g | |
| Alanine | 0.15 g | 0.071 g | |
| Aspartic acid | 0.53 g | 0.25 g | |
| Glutamic acid | 0.82 g | 0.39 g | |
| Glycine | 0.11 g | 0.053 g | |
| Proline | 0.31 g | 0.15 g | |
| Serine | 0.21 g | 0.099 g |
Fatty acids (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.048 g | 0.023 g | |
| SFA 6:0 | 0.029 g | 0.014 g | |
| SFA 8:0 | 0.017 g | 0.0080 g | |
| SFA 10:0 | 0.040 g | 0.019 g | |
| SFA 12:0 | 0.050 g | 0.024 g | |
| SFA 14:0 | 0.18 g | 0.087 g | |
| SFA 16:0 | 1.49 g | 0.71 g | |
| SFA 18:0 | 0.84 g | 0.40 g | |
| MUFA 18:1 | 4.25 g | 2.02 g | |
| PUFA 18:2 | 2.70 g | 1.29 g | |
| PUFA 18:3 | 0.16 g | 0.076 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.038 g | 0.018 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Phytosterols | 29.4 mg | 14.0 mg |
Source: USDA FoodData Central, FDC 168554: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat mashed potatoes
USDA lists 12 preparations of mashed potatoes. The mashed potatoes page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov