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Mashed potatoes nutrition facts

A typical portion of mashed potatoes (1 cup; 210 g, whole milk added) has 170 calories and 4g of protein (USDA FoodData Central). USDA lists 12 descriptions of it: per 100 g they range from 83 calories (home-prepared, whole milk added) to 372 (dehydrated, granules without milk, dry form).

Nutrition Facts

Serving size1 cup (210g)
Amount per serving
Calories170
% Daily Value*
Total Fat 1g2%
Saturated Fat 0.5g3%
Trans Fat not declared
Cholesterol <5mg1%
Sodium 630mg28%
Total Carbohydrate 37g13%
Dietary Fiber 3g11%
Total Sugars 3g
Includes Added Sugars not declared
Protein 4g8%
Vitamin D 0.4mcg2%
Calcium 50mg4%
Iron 0.6mg3%
Potassium 620mg13%

* 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 for Potatoes, mashed, home-prepared, whole milk added, scaled to the portion. Check the USDA record.

Protein per 100 g
1.9g
more than 23% of 8,218 USDA reference foods
Calories per 100 g
83
more than 24% of reference foods
Sodium per 100 g
302mg
more than 73% of reference foods

1 cup weighs 210 g in USDA's record for Potatoes, mashed, home-prepared, whole milk added (FDC 170493); across 12 records of mashed potatoes USDA weighs it at 60 to 229 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 85% carbohydrate, 6% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Copper0.3 mg in 1 cup (210 g), 34% of the Daily Value
  • Vitamin B60.5 mg in 1 cup (210 g), 29% of the Daily Value
  • Thiamin0.2 mg in 1 cup (210 g), 16% of the Daily Value
  • Niacin2.3 mg in 1 cup (210 g), 15% of the Daily Value
  • Vitamin C13 mg in 1 cup (210 g), 14% of the Daily Value
  • Manganese0.2 mg in 1 cup (210 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 170493), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of mashed potatoes USDA describes

Granules without milk has the most calories per 100 g (372); the fewest: Whole milk added (83)

Calories per 100 g by USDA description of mashed potatoesWhole milk added83Granules with milk357Flakes without milk354Granules without milk372Prepared from granules with…116Prepared from granules, without…108Prepared from granules without…108Ready-to-eat106Calories per 100 g by USDA description of mashed potatoesWhole milk added83Granules with milk357Flakes without milk354Granules without milk372Prepared from granules with…116Prepared from granules, without…108Prepared from granules without…108Ready-to-eat106Calories per 100 g by USDA description of mashed potatoesWhole milk added83Granules with milk357Flakes without milk354Granules without milk372Prepared from granules with…116Prepared from granules, without…108Prepared from granules without…108Ready-to-eat106Calories per 100 g by USDA description of mashed potatoesWhole milk added83Granules with milk357Flakes without milk354Granules without milk372Prepared from granules with…116Prepared from granules, without…108Prepared from granules without…108Ready-to-eat106Calories per 100 g by USDA description of mashed potatoesWhole milk added83Granules with milk357Flakes without milk354Granules without milk372Prepared from granules with…116Prepared from granules, without…108Prepared from granules without…108Ready-to-eat106Calories per 100 g by USDA description of mashed potatoesWhole milk added83Granules with milk357Flakes without milk354Granules without milk372Prepared from granules with…116Prepared from granules, without…108Prepared from granules without…108Ready-to-eat106Calories per 100 g by USDA description of mashed potatoesWhole milk added83Granules with milk357Flakes without milk354Granules without milk372Prepared from granules with…116Prepared from granules, without…108Prepared from granules without…108Ready-to-eat106Calories per 100 g by USDA description of mashed potatoesWhole milk added83Granules with milk357Flakes without milk354Granules without milk372Prepared from granules with…116Prepared from granules, without…108Prepared from granules without…108Ready-to-eat106Calories per 100 g by USDA description of mashed potatoesWhole milk added83Granules with milk357Flakes without milk354Granules without milk372Prepared from granules with…116Prepared from granules, without…108Prepared from granules without…108Ready-to-eat106
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 12 USDA descriptions of mashed potatoes, per 100 g
USDA descriptionCaloriesProteinFatSodium
Potatoes, mashed, home-prepared, whole milk added831.9 g0.6 g302 mg
Potatoes, mashed, dehydrated, granules with milk, dry form35710.9 g1.1 g82 mg
Potatoes, mashed, dehydrated, flakes without milk, dry form3548.3 g0.4 g77 mg
Potatoes, mashed, dehydrated, granules without milk, dry form3728.2 g0.5 g67 mg
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added1162.1 g4.8 g172 mg
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine1082.1 g4.9 g263 mg
Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added1082.1 g5 g257 mg
Potatoes, mashed, ready-to-eat1062 g5 g298 mg
Potatoes, mashed, home-prepared, whole milk and margarine added1132 g4.2 g333 mg
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added1131.9 g5.6 g332 mg
Potatoes, mashed, home-prepared, whole milk and butter added1131.9 g4.2 g317 mg
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added971.8 g5.1 g164 mg

Every nutrient in this record (112)

The portion is 1 cup (210 g); % DV is for that portion.

Energy, macronutrients and sugars (19)
NutrientPer portionPer 100 g% DV
Protein4.01 g1.91 g8%
Total lipid (fat)1.20 g0.57 g2%
Carbohydrate, by difference36.9 g17.6 g13%
Ash3.07 g1.46 g
Energy174 kcal83.0 kcal
Sucrose0.34 g0.16 g
Glucose0.65 g0.31 g
Fructose0.53 g0.25 g
Lactose1.60 g0.76 g
Maltose0 g0 g
Alcohol, ethyl0 g0 g
Water165 g78.5 g
Total Sugars3.11 g1.48 g
Galactose0 g0 g
Fiber, total dietary3.15 g1.50 g11%
Cholesterol4.20 mg2.00 mg1%
Fatty acids, total saturated0.63 g0.30 g3%
Fatty acids, total monounsaturated0.26 g0.12 g
Fatty acids, total polyunsaturated0.14 g0.065 g
Minerals (11)
NutrientPer portionPer 100 g% DV
Calcium, Ca50.4 mg24.0 mg4%
Iron, Fe0.57 mg0.27 mg3%
Magnesium, Mg37.8 mg18.0 mg9%
Phosphorus, P96.6 mg46.0 mg8%
Potassium, K622 mg296 mg13%
Sodium, Na634 mg302 mg28%
Zinc, Zn0.59 mg0.28 mg5%
Copper, Cu0.30 mg0.14 mg34%
Fluoride, F0 µg0 µg
Manganese, Mn0.25 mg0.12 mg11%
Selenium, Se1.68 µg0.80 µg3%
Vitamins (35)
NutrientPer portionPer 100 g% DV
Retinol14.7 µg7.00 µg
Vitamin A, RAE14.7 µg7.00 µg2%
Carotene, beta4.20 µg2.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.042 mg0.020 mg0%
Vitamin D3 (cholecalciferol)0.42 µg0.20 µg
Vitamin D (D2 + D3)0.42 µg0.20 µg2%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin16.8 µg8.00 µg
Tocopherol, beta0 mg0 mg
Tocopherol, gamma0 mg0 mg
Tocopherol, delta0 mg0 mg
Tocotrienol, alpha0 mg0 mg
Tocotrienol, beta0 mg0 mg
Tocotrienol, gamma0 mg0 mg
Tocotrienol, delta0 mg0 mg
Vitamin C, total ascorbic acid13.0 mg6.20 mg14%
Thiamin0.19 mg0.089 mg16%
Riboflavin0.086 mg0.041 mg7%
Niacin2.35 mg1.12 mg15%
Pantothenic acid1.02 mg0.48 mg
Vitamin B-60.49 mg0.23 mg29%
Folate, total16.8 µg8.00 µg
Vitamin B-120.15 µg0.070 µg6%
Choline, total27.9 mg13.3 mg5%
Vitamin K (Menaquinone-4)0.21 µg0.10 µg
Vitamin K (Dihydrophylloquinone)0 µg0 µg
Vitamin K (phylloquinone)3.78 µg1.80 µg3%
Folic acid0 µg0 µg
Folate, food16.8 µg8.00 µg
Folate, DFE16.8 µg8.00 µg4%
Betaine0.63 mg0.30 mg
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.061 g0.029 g
Threonine0.15 g0.072 g
Isoleucine0.17 g0.083 g
Leucine0.28 g0.13 g
Lysine0.27 g0.13 g
Methionine0.074 g0.035 g
Cystine0.044 g0.021 g
Phenylalanine0.19 g0.089 g
Tyrosine0.16 g0.078 g
Valine0.24 g0.11 g
Arginine0.17 g0.080 g
Histidine0.097 g0.046 g
Alanine0.13 g0.061 g
Aspartic acid0.83 g0.39 g
Glutamic acid0.73 g0.35 g
Glycine0.11 g0.052 g
Proline0.21 g0.099 g
Serine0.19 g0.092 g
Fatty acids (27)
NutrientPer portionPer 100 g% DV
SFA 4:00.023 g0.011 g
SFA 6:00.023 g0.011 g
SFA 8:00.023 g0.011 g
SFA 10:00.025 g0.012 g
SFA 12:00.029 g0.014 g
SFA 14:00.097 g0.046 g
SFA 16:00.29 g0.14 g
SFA 18:00.12 g0.058 g
SFA 20:00 g0 g
MUFA 18:10.26 g0.12 g
PUFA 18:20.094 g0.045 g
PUFA 18:30.042 g0.020 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
SFA 22:00 g0 g
MUFA 14:10 g0 g
MUFA 16:10.0021 g0.0010 g
PUFA 18:40 g0 g
MUFA 20:10 g0 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g
Phytosterols0 mg0 mg
SFA 15:00 g0 g
SFA 17:00 g0 g
SFA 24:00 g0 g
SFA 13:00 g0 g

Source: USDA FoodData Central, FDC 170493: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in mashed potatoes?

170 in 1 cup (210 g) of whole milk added; 83 to 372 per 100 g across USDA's descriptions.

How much protein is in mashed potatoes?

4g in 1 cup; 1.9 g per 100 g.

How much sodium is in mashed potatoes?

630mg in 1 cup; 302 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov