Vegetable
Mashed potatoes (ready-to-eat) Nutrition Facts
USDA description: Potatoes, mashed, ready-to-eat
Per 100 g, Mashed potatoes (ready-to-eat) provides 106 calories. A typical portion, 1 cup (229 g), has 243 calories, 4.5 g protein, 30 g carbs and 11 g fat.
- calories
- 106
- protein
- 2 g
- carbs
- 13 g
- fat
- 5 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 1065% | 2 g4% | 13 g5% | 5 g6% | 1.9 g7% | 1.8 g |
| 1 cup229 g | 24312% | 4.5 g9% | 30 g11% | 11 g15% | 4.4 g16% | 4 g |
| 1 container700 g | 74237% | 14 g28% | 93 g34% | 35 g45% | 13 g48% | 12 g |
Calories in kcal. n/r = not reported for this food.
How Mashed potatoes ranks among vegetables
Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 2 g#54 of 123 vegetables | 3.7 g#115 of 123 vegetables |
| Fiber | 1.9 g#64 of 112 vegetables | 3.6 g#105 of 112 vegetables |
| Potassium | 274 mg#53 of 123 vegetables | 517 mg#113 of 123 vegetables |
| Calcium | 34 mg#47 of 123 vegetables | 64 mg#96 of 123 vegetables |
| Iron | 0.27 mg#116 of 123 vegetables | 0.51 mg#122 of 123 vegetables |
| Magnesium | 14 mg#81 of 122 vegetables | 26 mg#117 of 122 vegetables |
| Vitamin C | 0.1 mg#115 of 120 vegetables | 0.19 mg#115 of 120 vegetables |
| Vitamin A | 53 µg#43 of 114 vegetables | 100 µg#67 of 114 vegetables |
Macronutrient Breakdown
Compared with the median of vegetables
Per 100 g; median of the 122 vegetables with a value.
- Calories
- Mashed potatoes: 106 kcalmedian: 32 kcal
- Protein
- Mashed potatoes: 2 gmedian: 1.8 g
- Carbs
- Mashed potatoes: 13 gmedian: 6.9 g
- Fat
- Mashed potatoes: 5 gmedian: 0.3 g
- Fiber
- Mashed potatoes: 1.9 gmedian: 2.2 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (229 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 2.6 g | 13% | 6 g | 30% |
| Trans fat | 0.1 g | no DV | 0.3 g | no DV |
| Cholesterol | 13 mg | 4% | 30 mg | 10% |
| Sodium | 298 mg | 13% | 682 mg | 30% |
| Vitamin D | 0.1 µg | 1% | 0.23 µg | 1% |
| Calcium | 34 mg | 3% | 78 mg | 6% |
| Iron | 0.27 mg | 2% | 0.62 mg | 3% |
| Potassium | 274 mg | 6% | 627 mg | 13% |
| Vitamin A (RAE) | 53 µg | 6% | 121 µg | 13% |
| Vitamin C | 0.1 mg | <1% | 0.23 mg | <1% |
| Vitamin E | 0.29 mg | 2% | 0.66 mg | 4% |
| Vitamin K | 2.4 µg | 2% | 5.5 µg | 5% |
| Thiamin (B1) | 0.09 mg | 7% | 0.19 mg | 16% |
| Riboflavin (B2) | 0.09 mg | 7% | 0.2 mg | 16% |
| Niacin (B3) | 1 mg | 6% | 2.3 mg | 15% |
| Vitamin B6 | 0.11 mg | 6% | 0.25 mg | 15% |
| Folate (approx.) | 6 µg | 2% | 14 µg | 3% |
| Vitamin B12 | 0.22 µg | 9% | 0.5 µg | 21% |
| Phosphorus | 61 mg | 5% | 140 mg | 11% |
| Magnesium | 14 mg | 3% | 32 mg | 8% |
| Zinc | 0.3 mg | 3% | 0.69 mg | 6% |
| Selenium | 27 µg | 49% | 62 µg | 112% |
| Copper | 0.01 mg | 1% | 0.03 mg | 3% |
| Manganese | 0.09 mg | 4% | 0.21 mg | 9% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169768 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.