1 serving (medium) of Mashed Potato (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 30.8 g of carbs, 3 g of protein, 3.8 g of fat and 2.3 g of fiber. Its 0.3 mg of B6 covers 16% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.

What is Mashed Potato?

Mashed potato is made by mashing boiled potatoes, often with butter and milk for a smooth, creamy finish. It is a familiar home-cooked side across Europe and North America, though the texture varies: some versions are fluffy and lightly mashed, while others are very smooth. Seasoning is usually simple, with salt and pepper letting the potato’s mild flavour come through.

Serve mashed potato alongside roast meat, sausages, vegetables or a hearty stew; it also works well under a savoury pie topping. It is mainly a carbohydrate-rich side, with 20.5 g of carbohydrate per 100 g, and provides relatively little protein or fibre. For a lighter version, use less butter and loosen the mash with a little cooking water or milk.

Mashed Potato Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

20.5g

· 7% DV

Protein

· 4% DV

Fat

2.5g

· 3% DV

Fiber

1.5g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 73% · Protein 7% · Fat 20%

Mashed Potato Vitamins & Minerals

Vitamins

0.18mg · 11% DV

Vitamin C

8mg · 9% DV

0.09mg · 8% DV

1.2mg · 8% DV

Minerals

Sodium

210mg · 9% DV

Potassium ⭐

260mg · 8% DV

Phosphorus

40mg · 6% DV

Magnesium

18mg · 4% DV

How Nutritious Is Mashed Potato?

Nutrient density

Medium

35/ 100

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

40/ 100

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.

Mashed Potato Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mashed Potato

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mashed Potato 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 Mashed Potato Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mashed Potato Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Mashed Potato Fat Profile

SATURATED

1.5g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

Compare Mashed Potato

🥔vs🍅

Mashed Potato vs Tomato92 kcal more per 100 g

→🥔vs🥗

Mashed Potato vs Mixed Green Salad92 kcal more per 100 g

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Mashed Potato vs Red Pepper79 kcal more per 100 g

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Mashed Potato vs Boiled Beetroot66 kcal more per 100 g

→

Foods Similar to Mashed Potato

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Mashed Potato

How do you make mashed potatoes?

Boil peeled potatoes until tender, drain them well, then mash while hot. Stir in warm milk and butter a little at a time, seasoning with salt and pepper; adding the milk gradually helps you control the texture.

Which potatoes are best for mashed potatoes?

Floury, starchy potatoes usually make the fluffiest mashed potatoes because they break down easily when cooked. Waxy potatoes tend to hold their shape and can produce a denser mash, so they are less suited to a light, fluffy result.

Why are my mashed potatoes gluey?

Mashed potatoes turn gluey when the potatoes are overworked, which releases too much starch. Mash by hand with a potato masher or ricer rather than using a blender or food processor, and stop as soon as the texture is smooth.

Can you make mashed potatoes ahead of time?

Yes, you can make mashed potatoes ahead of time and refrigerate them in a covered container. They will thicken as they cool, so warm them gently before serving and stir in a little warm milk or butter to loosen them.

Can you freeze mashed potatoes?

Yes, mashed potatoes can be frozen, especially when they contain butter or cream. Freeze them in an airtight container, thaw them in the refrigerator, then reheat gently while stirring; the texture may need a little extra milk to come together.

How long do mashed potatoes last in the fridge?

Mashed potatoes generally keep for three to four days in the refrigerator when stored in a covered container. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell, appearance, or texture.

How do you reheat mashed potatoes without drying them out?

Reheat mashed potatoes gently on the stove or in the microwave, stirring periodically. Add a splash of milk, cream, or broth before heating to restore moisture, and avoid high heat, which can make the edges dry or scorch the bottom.

What can you serve with mashed potatoes?

Mashed potatoes pair well with roast chicken, beef, sausages, and dishes served with gravy. Their mild flavor also works alongside green vegetables, mushrooms, or lentils, making them an easy side for both meat-based and vegetarian meals.

Can you make mashed potatoes without butter?

Yes, you can make mashed potatoes without butter. Use olive oil for a richer taste or add warm broth for a lighter, savory mash; mix in small amounts until the potatoes reach the texture you want.

Should you peel potatoes before making mashed potatoes?

Peeling potatoes before making mashed potatoes gives you a smoother, more traditional texture. You can leave the skins on for a more rustic mash, but scrub the potatoes thoroughly first and expect some pieces of peel in the finished dish.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026