Mashed potatoes: calories, recipe and nutrition facts
One serving of mashed potatoes (1 cup, 200 g) has 228 kcal. Per 100 g: 114 kcal.
Mashed potatoes is in the family World dishes. Per 100 g it provides 1.9 g protein, 16.7 g carbohydrates (1.4 g fiber) and 4.6 g fat: about 58% of its calories come from carbohydrates.
What mashed potatoes provides most
- Source of vitamin B6: 0.22 mg per 100 g, 13 % of the Daily Value.
Mashed potatoes per serving
The serving is 1 cup, 200 g (the reference recipe below).
| Nutrient | 100 g | 1 cup |
|---|---|---|
| Calories | 114 kcal | 228 kcal |
| Protein | 1.9 g | 3.8 g |
| Carbohydrates | 16.7 g | 33.4 g |
| Fiber | 1.4 g | 2.9 g |
| Sugars | 1.5 g | 2.9 g |
| Fat | 4.6 g | 9.2 g |
| Sodium | 42.6 mg | 85.2 mg |
The reference recipe, ingredient by ingredient
| Ingredient | g | kcal |
|---|---|---|
| Boiled potato, peeled | 160 | 138 |
| Whole milk | 30 | 18 |
| Salted butter | 10 | 72 |
| Total | 200 | 228 |
We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.
For comparison, USDA has a record of the ready-made dish («Potatoes, mashed, home-prepared, whole milk and margarine added», NDB 11371) with 113 kcal per 100 g; this recipe gives 114.
Mashed potatoes nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 114 kcal | — |
| Protein | 1.9 g | 4 % |
| Total fat | 4.6 g | 6 % |
| Saturated fat | 2.9 g | 14 % |
| Monounsaturated fat | 1.2 g | — |
| Polyunsaturated fat | 0.22 g | — |
| Cholesterol | 12.3 mg | 4 % |
| Carbohydrates | 16.7 g | 6 % |
| Dietary fiber | 1.4 g | 5 % |
| Total sugars | 1.5 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 41.1 µg | 5 % |
| Vitamin C | 5.9 mg | 7 % |
| Vitamin D | 0.2 µg | 1 % |
| Vitamin E | 0.14 mg | 1 % |
| Vitamin K | 2.2 µg | 2 % |
| B1 · Thiamin | 0.09 mg | 7 % |
| B2 · Riboflavin | 0.04 mg | 3 % |
| B3 · Niacin | 1.1 mg | 7 % |
| B6 | 0.22 mg | 13 % |
| B9 · Folate | 8.1 µg | 2 % |
| B12 | 0.08 µg | 3 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 24.6 mg | 2 % |
| Iron | 0.25 mg | 1 % |
| Magnesium | 17.6 mg | 4 % |
| Phosphorus | 45.8 mg | 4 % |
| Potassium | 283 mg | 6 % |
| Sodium | 42.6 mg | 2 % |
| Zinc | 0.28 mg | 3 % |
| Selenium | 0.84 µg | 2 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.04 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dishes
Of 76 dishes on Micela, mashed potatoes ranks 57th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍩 Buñuelos | 462 | 8 g |
| 2 | 🥧 Pecan pie | 412 | 4.9 g |
| 3 | 🍬 Turron | 398 | 3.3 g |
| 4 | 🧆 Falafel | 372 | 13.9 g |
| 5 | 🧀 Quesadilla | 368 | 15.9 g |
| 6 | 🍞 Pan de muerto | 367 | 9.4 g |
| 7 | 🧀 Nachos | 343 | 4.3 g |
| 8 | 🥟 Empanada | 335 | 11.3 g |
| 9 | 🍰 Fruitcake | 324 | 2.9 g |
| 10 | 🍟 French fries | 312 | 3.4 g |
| 11 | 🍌 Tostones | 309 | 1.5 g |
| 12 | 🫕 Fondue | 301 | 17.2 g |
| 13 | 🍖 Roast pork leg | 273 | 26.8 g |
| 14 | 🫔 Enchiladas | 273 | 11.2 g |
| 15 | 🫓 Pupusa | 256 | 11.7 g |
| 16 | 🍕 Pizza | 254 | 10.7 g |
| 17 | 🥩 Breaded steak (milanesa) | 247 | 24.4 g |
| 18 | 🥖 Molletes | 241 | 9.8 g |
| 19 | 🥟 Dumpling | 238 | 13.9 g |
| 20 | 🍌 Fried sweet plantains | 236 | 1.4 g |
| 21 | 🥪 Sandwich | 236 | 10.6 g |
| 22 | 🌭 Hot dog | 235 | 8.1 g |
| 23 | 🍤 Tempura | 232 | 20.7 g |
| 24 | 🫓 Arepa | 219 | 5.5 g |
| 25 | 🍔 Hamburger | 209 | 14.6 g |
| 26 | 🥧 Pumpkin pie | 204 | 4.5 g |
| 27 | 🫔 Chilaquiles | 198 | 4 g |
| 28 | 🍳 Fried egg | 196 | 13.6 g |
| 29 | 🥖 Stuffing | 195 | 2.7 g |
| 30 | 🌯 Burrito | 193 | 10 g |
| 31 | 🫔 Tamale | 190 | 9.5 g |
| 32 | 🦃 Roast turkey | 189 | 28.6 g |
| 33 | 🍚 Mexican rice | 185 | 3.3 g |
| 34 | 🍚 Rice with pigeon peas | 182 | 3.5 g |
| 35 | 🌮 Taco | 180 | 11.3 g |
| 36 | 🍚 Chicken and rice | 174 | 12 g |
| 37 | 🍚 Fried rice | 174 | 4 g |
| 38 | 🍠 Candied sweet potatoes | 164 | 0.89 g |
| 39 | 🥙 Shawarma | 159 | 13.1 g |
| 40 | 🫙 Cranberry sauce | 159 | 0.9 g |
| 41 | 🍣 Sushi | 157 | 8.1 g |
| 42 | 🫘 Refried beans | 156 | 6.9 g |
| 43 | 🍝 Spaghetti bolognese | 153 | 8 g |
| 44 | 🥚 Spanish omelette | 152 | 4.8 g |
| 45 | 🍚 Rice and black beans | 151 | 4.6 g |
| 46 | 🍳 Scrambled eggs | 149 | 10 g |
| 47 | 🍎 Christmas apple salad | 149 | 2 g |
| 48 | 🥘 Paella | 147 | 10.4 g |
| 49 | 🍛 Curry | 146 | 9.1 g |
| 50 | 🍮 Rice pudding | 146 | 3.2 g |
| 51 | 🥔 Potato salad | 143 | 2.7 g |
| 52 | 🍙 Rice ball | 137 | 5.2 g |
| 53 | 🍝 Lasagna | 135 | 7.3 g |
| 54 | 🍱 Bento | 128 | 8.8 g |
| 55 | 🥑 Guacamole | 121 | 1.7 g |
| 56 | 🥣 Oatmeal with milk | 114 | 4.8 g |
| 57 | 🥔 Mashed potatoes | 114 | 1.9 g |
| 58 | 🥡 Chop suey | 114 | 9.8 g |
| 59 | 🥣 Black bean soup | 103 | 5.1 g |
| 60 | 🐟 Basque-style salt cod | 103 | 8.5 g |
| 61 | 🍥 Fish cake | 99 | 15.2 g |
| 62 | 🍲 Stew | 98 | 7.8 g |
| 63 | 🎃 Candied pumpkin | 97 | 0.61 g |
| 64 | ☕ Champurrado | 94 | 1.9 g |
| 65 | 🍫 Mexican hot chocolate | 89 | 3.2 g |
| 66 | 🥛 Eggnog | 88 | 4.5 g |
| 67 | 🍲 Pozole | 82 | 6.3 g |
| 68 | 🥛 Atole | 79 | 2.3 g |
| 69 | 🍲 Tripe soup | 74 | 8.6 g |
| 70 | 🐟 Ceviche | 74 | 9.4 g |
| 71 | 🥤 Banana smoothie | 70 | 2.5 g |
| 72 | 🍢 Oden | 68 | 6.4 g |
| 73 | 🍜 Ramen | 65 | 4.4 g |
| 74 | 🥗 Salad | 59 | 0.92 g |
| 75 | 🍹 Mexican Christmas punch | 51 | 0.38 g |
| 76 | 🥣 Turkey gravy | 51 | 2.6 g |
Where it comes from
A Thanksgiving table classic; the potato is from the Andes.
Approximate origin, under review.
On holidays
🦃 Mashed potatoes is part of the Thanksgiving table, the fourth Thursday of November (November 26 in 2026). Calories in Thanksgiving food
🎄 Mashed potatoes is part of the Christmas table, Christmas Eve, December 24, and December 25. Calories in Christmas food
Frequently asked questions
How many calories are in a mashed potatoes?
A reference serving (1 cup, 200 g) has 228 kcal: 114 kcal per 100 g. It depends on how much of each ingredient it has.
What is in a mashed potatoes?
In the reference recipe: boiled potato, peeled (160 g), whole milk (30 g), salted butter (10 g).
How much protein does mashed potatoes have?
1.9 g per 100 g; 3.8 g in 1 cup.
How many carbs does mashed potatoes have?
16.7 g of carbohydrates per 100 g, of which 1.4 g is fiber and 1.5 g sugars.
What vitamins and minerals does mashed potatoes have?
The ones it provides most per 100 g, by Daily Value: vitamin B6, 13 %.
Where does mashed potatoes come from?
A Thanksgiving table classic; the potato is from the Andes. This is an approximate origin, under review.
Source
Receta de referencia Micela · ingredientes USDA SR28 · records: Potatoes, boiled, cooked without skin, flesh, without salt (NDB 11367) · Milk, whole, 3.25% milkfat, with added vitamin D (NDB 1077) · Butter, salted (NDB 1001)
One serving (1 cup) is about 11% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers