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Baked Potato Mash Calories
Source of potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Potato Mash (150 g) has 140 calories. That works out to 93 calories per 100 g. It contains 31.7 g of carbs, 3.8 g of protein, 0.2 g of fat and 3.3 g of fiber. Its 0.5 mg of B6 covers 26% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.
Baked Potato Mash Nutrition Facts
Selected: 1 serving (medium) · 150 g
140
KCAL / 150G
Carbs
31.7g
· 12% DV
Protein
3.8g
· 8% DV
Fat
0.2g
· 0% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 11% · Fat 1%
Baked Potato Mash nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 31.7 g | 12% |
| Fiber | 3.3 g | 12% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked Potato Mash?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 140 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 100 g | 100 g | 93 kcal |
| 1 cup (small) | 105 g | 98 kcal |
| 1 piece (medium) | 130 g | 121 kcal |
| 1 cup (large) | 210 g | 195 kcal |
| 1 piece (large) | 250 g | 233 kcal |
| 1 serving (extra large) | 300 g | 279 kcal |
Calculated from 93 calories per 100 g.
Frequently Asked Questions About Baked Potato Mash
How do you make Baked Potato Mash?
Bake potatoes until their centers are completely tender, then scoop out the flesh and mash it while hot. Stir in butter and warm milk, or olive oil for a dairy-free version. Mash just until combined to keep the texture fluffy rather than gluey.
What potatoes are best for Baked Potato Mash?
Floury, high-starch potatoes work best for Baked Potato Mash. Their insides turn light and easy to mash in the oven, while waxy potatoes tend to make a denser result. Choose potatoes of similar size so they finish baking at about the same time.
Why bake potatoes for Baked Potato Mash instead of boiling them?
Baking drives off moisture and gives the potato flesh a deeper, slightly roasted flavor. That makes Baked Potato Mash taste more concentrated than mash made with boiled potatoes, and it helps avoid a waterlogged texture.
How do you keep Baked Potato Mash from turning gluey?
Mash the baked potatoes by hand while they are still hot, and avoid using a blender or food processor. Fast, intensive mixing releases too much starch and can make Baked Potato Mash sticky. Add warm milk gradually and stop as soon as it is smooth enough.
Can you leave the skins on in Baked Potato Mash?
Yes, you can leave the skins on for a more rustic Baked Potato Mash. Scrub and dry the potatoes before baking, then mash the flesh and skins together. For a smoother texture, split the baked potatoes and scoop out the centers instead.
What can you add to Baked Potato Mash for more flavor?
Butter, warm milk, salt, and black pepper make a classic base for Baked Potato Mash. Roasted garlic, chopped chives, sour cream, or grated cheese add extra flavor; mix additions in gradually so the mash stays thick and fluffy.
What goes well with Baked Potato Mash?
Baked Potato Mash pairs well with roasted vegetables, mushrooms, and grilled or oven-roasted mains. Its lightly toasted potato flavor also works with savory gravies and herb sauces, so it can serve as either a comforting side or a base for a vegetable topping.
How long does Baked Potato Mash last in the fridge?
Baked Potato Mash keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after serving, then reheat only the amount you need until it is steaming hot, stirring to warm it evenly.
Can you freeze Baked Potato Mash?
Yes, Baked Potato Mash can be frozen, although it may be less fluffy after thawing. Freeze it in airtight, portion-sized containers. Thaw it in the refrigerator, then reheat gently with a splash of milk or water and stir until smooth.
Can you make Baked Potato Mash ahead of time?
Yes, you can make Baked Potato Mash ahead and refrigerate it in a covered dish for up to 3–4 days. Reheat it gently in the oven or on the stovetop, stirring in a little warm milk if it has thickened.
Baked Potato Mash Vitamins & Minerals
Vitamins
B6
0.45mg · 26% DV
Vitamin C
14.4mg · 16% DV
B3
2.03mg · 13% DV
B1
0.12mg · 10% DV
Minerals
Potassium ⭐
803mg · 24% DV
Copper
0.18mg · 20% DV
Phosphorus
86mg · 12% DV
Manganese
0.24mg · 10% DV
Sodium
9mg · 0% DV
Baked Potato Mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Potato Mash
To burn the 140 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Potato Mash?
Baked Potato Mash is made by baking potatoes until tender, then mashing them. Baking brings out a gently roasted flavour, while the mash stays soft and substantial. It is a simple side dish rather than a preparation tied to one particular place. Serve it alongside roasted meat, vegetables or a plant-based main; it also works well on an everyday dinner table.
Most of its energy comes from carbohydrates, and it is a source of potassium. For a lighter version, mash the potatoes without cream or butter and add a little olive oil, or keep them plain so their roasted flavour comes through.
How Nutritious Is Baked Potato Mash?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Potato Mash Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Potato Mash Contain Allergens?
No known major allergens
Which Diets Is Baked Potato Mash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Potato Mash Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.