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Fat-Free Mashed Potatoes Calories
Classic mashed potatoes prepared without added fat; low fat, moderate carbs, source of fiber and potassium.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fat-Free Mashed Potatoes (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 33 g of carbs, 3.6 g of protein, 0.2 g of fat and 3 g of fiber. Its 0.4 mg of B6 covers 21% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.
Fat-Free Mashed Potatoes Nutrition Facts
Selected: 1 cup (medium) · 200 g
150
KCAL / 200G
Carbs
33g
· 12% DV
Protein
3.6g
· 7% DV
Fat
0.2g
· 0% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 10% · Fat 1%
Fat-Free Mashed Potatoes nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 3 g | 11% |
| Protein | 3.6 g | 7% |
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 Cup of Fat-Free Mashed Potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 150 kcal |
| 2 tablespoon (small) | 30 g | 23 kcal |
| 100 g | 100 g | 75 kcal |
| ½ cup (small) | 100 g | 75 kcal |
| 1 piece (small) | 120 g | 90 kcal |
| 1 serving (medium) | 150 g | 113 kcal |
| 1 piece (large) | 250 g | 188 kcal |
| 1 serving (large) | 250 g | 188 kcal |
| 1.5 cup (large) | 300 g | 225 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Fat-Free Mashed Potatoes
How do you make Fat-Free Mashed Potatoes?
Boil peeled, evenly cut potatoes until tender, drain them well, then mash while hot. Add warm skim milk or hot cooking water a little at a time until smooth; season to taste without adding butter or oil.
Which potatoes are best for Fat-Free Mashed Potatoes?
Floury, high-starch potatoes make Fat-Free Mashed Potatoes light and easy to mash. Yukon Gold potatoes also work well if you prefer a naturally creamier texture. Avoid waxy potatoes, which tend to stay firm and can make the mash dense.
How can you make Fat-Free Mashed Potatoes taste good without butter?
Season Fat-Free Mashed Potatoes with salt, black pepper, roasted garlic, or chopped chives for more flavor without butter. Warm broth can add savoriness, while a little mustard gives the mash a sharper taste; add seasonings gradually and taste as you go.
Can you use chicken broth in Fat-Free Mashed Potatoes instead of milk?
Yes, warm chicken broth can replace milk in Fat-Free Mashed Potatoes and adds a savory flavor. Pour it in gradually while mashing so the potatoes do not become runny. Use vegetable broth for a meat-free version.
How do you stop Fat-Free Mashed Potatoes from turning gluey?
Use a hand masher or potato ricer rather than a blender or food processor. Overworking the potatoes releases starch and gives Fat-Free Mashed Potatoes a sticky, gluey texture; mash only until the lumps are gone and avoid vigorous mixing.
How do you keep Fat-Free Mashed Potatoes warm for serving?
Keep Fat-Free Mashed Potatoes warm in a covered heatproof bowl over gently simmering water, stirring occasionally. If they thicken while waiting, mix in a small splash of warm milk or cooking water just before serving.
What is the best way to reheat Fat-Free Mashed Potatoes?
Reheat Fat-Free Mashed Potatoes gently in a saucepan over low heat, stirring often and adding warm milk or water a little at a time. For a microwave, cover the dish, heat in short intervals, and stir between each one for even warming.
Can Fat-Free Mashed Potatoes be frozen?
Yes, Fat-Free Mashed Potatoes can be frozen, although they may be less smooth after thawing. Cool them first, pack in airtight portions, and thaw in the refrigerator. Reheat gently with a splash of warm liquid, stirring to restore the texture.
What can you serve with Fat-Free Mashed Potatoes?
Fat-Free Mashed Potatoes pair well with roast chicken, meatloaf, baked fish, or mushroom gravy. They also make a mild base for stews and saucy lentils, which add moisture and flavor to the plate.
Are Fat-Free Mashed Potatoes suitable for people with diabetes?
Fat-Free Mashed Potatoes can raise blood sugar because potatoes are a starchy food, even without added fat. A smaller serving alongside non-starchy vegetables and protein may help balance a meal; people adjusting diabetes medication should follow their clinician’s advice.
Fat-Free Mashed Potatoes Vitamins & Minerals
Vitamins
B6
0.36mg · 21% DV
Vitamin C
16mg · 18% DV
B3
2.2mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Copper
0.16mg · 18% DV
Potassium ⭐
540mg · 16% DV
Magnesium
36mg · 9% DV
Manganese
0.18mg · 8% DV
Sodium
14mg · 1% DV
Fat-Free Mashed Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-Free Mashed Potatoes
To burn the 150 calories in 1 cup (medium) (200 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 Fat-Free Mashed Potatoes?
Fat-free mashed potatoes are made by mashing boiled potatoes without adding butter or oil. Their smoothness depends on how finely the potatoes are mashed and what liquid, if any, is used to loosen them; water or a low-fat broth keeps the result simple.
A familiar side in many places, they are served alongside roast meat, vegetables or vegetarian mains, and can be seasoned with herbs, pepper or garlic. The potato flavour is mild, with a soft, thick texture. With almost no fat and 16.5 g of carbohydrate per 100 g, they are mainly a starchy side rather than a protein source. Pair them with vegetables and a protein-rich main, or add a little milk for a creamier texture.
How Nutritious Is Fat-Free Mashed Potatoes?
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 Fat-Free Mashed Potatoes 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 Fat-Free Mashed Potatoes Contain Allergens?
No known major allergens
Which Diets Is Fat-Free Mashed Potatoes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fat-Free Mashed Potatoes Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.