Know what’s on your plate
Mashed potatoes
Calories & nutrition facts
ready-to-eat
Nutrition facts
Per 100 g% DV- Calories 106 kcal —
- Protein 2 g 4%
- Carbohydrate 11 g 4%
- Fat 5 g 6%
- Saturated fat 2.6 g 13%
- Fibre 1.9 g 7%
- Sugars 1.8 g —
- Sodium 298 mg 13%
- Cholesterol 13 mg 4%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 53 µg 6%
- Vitamin C 0.1 mg 0%
- Vitamin D 0.1 µg 1%
- Vitamin E 0.29 mg 2%
- Vitamin K 2.4 µg 2%
- Thiamin (B1) 0.09 mg 7%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 1 mg 6%
- Pantothenic acid (B5) 0.41 mg 8%
- Vitamin B6 0.11 mg 6%
- Folate (B9) 6 µg 2%
- Vitamin B12 0.22 µg 9%
- Choline 15.7 mg 3%
Minerals
- Calcium 34 mg 3%
- Iron 0.27 mg 2%
- Magnesium 14 mg 3%
- Phosphorus 61 mg 5%
- Potassium 274 mg 6%
- Zinc 0.3 mg 3%
- Copper 0.01 mg 1%
- Manganese 0.09 mg 4%
- Selenium 26.9 µg 49%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 106 | 2 g | 11 g | 5 g |
| 1 × cup | 229 g | 243 | 4.5 g | 26 g | 12 g |
| 1 × container | 700 g | 742 | 14 g | 80 g | 35 g |
| 2 × cup | 458 g | 485 | 9 g | 52 g | 23 g |
| ½ × cup | 114.5 g | 121 | 2.3 g | 13 g | 5.7 g |
| 3 × cup | 687 g | 728 | 14 g | 78 g | 34 g |
| 4 × cup | 916 g | 971 | 18 g | 104 g | 46 g |
Similar foods
- Instant mashed potatoespotato flakes with milk powder and salt365 kcal / 100 g
- Mashed potatoes and mushroomsflakes387 kcal / 100 g
- Dehydrated mashed potatoesprepared from flakes without milk, whole milk and margarine added113 kcal / 100 g
- Mashed potatoready-to-eat106 kcal / 100 g
- Potato puree65 kcal / 100 g
- Potato mashwith milk 3.5 % fat78 kcal / 100 g
- Mashed potato powdercooked64 kcal / 100 g
- Arracacha potato pureeunsalted108 kcal / 100 g
- Sweet potatocanned, mashed101 kcal / 100 g
- Pirkka/Felix mashed potato powder359 kcal / 100 g
Questions about Mashed potatoes
How do you make mashed potatoes fluffy rather than gluey?
Use floury potatoes, cut them into even chunks and simmer until a knife slips in easily, usually 15–20 minutes. Drain well, let them steam-dry in the hot pan for a minute, then mash by hand; a blender or food processor can make them gluey.
Which potatoes are best for mashing?
Floury potatoes break down easily and give a light mash; waxy potatoes tend to make it denser. For an especially smooth result, push the cooked potatoes through a ricer or sieve before stirring in warm milk and butter.
Can you make mashed potatoes ahead and reheat them?
Yes. Refrigerate them promptly in a covered container, then reheat gently in a pan over low heat, stirring in a little milk to loosen them; make sure the centre is steaming hot.
Can you freeze mashed potatoes?
Yes, though the texture may be slightly grainier after thawing. Freeze in meal-sized portions, thaw in the fridge, then reheat gently while stirring and add a splash of milk if needed.
What goes well with mashed potatoes?
They are a classic partner for gravy, sausages, roast meat and pies. For a simple variation, stir in chopped spring onions or grated mature Cheddar.
What dishes use mashed potatoes?
In a cottage pie, mashed potatoes form the topping over minced beef; shepherd’s pie traditionally uses minced lamb. They are also used as a topping for fish pie and can be shaped into potato cakes from leftovers.
Can you use leftover mashed potatoes for anything else?
Yes: mix them with a little flour and beaten egg, shape into small patties and fry until golden on both sides. Chopped spring onions or grated cheese make a good addition.
Source: USDA FoodData Central 169768 · per 100 g · carbohydrate per EU label, fibre excluded
