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Mashed potato powder Calories
Instant mashed potato powder for quick preparation
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mashed potato powder (30 g) has 108 calories. That works out to 360 calories per 100 g. It contains 24 g of carbs, 2.3 g of protein, 0.2 g of fat and 1.8 g of fiber. Its 270 mg of Potassium covers 8% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.
Mashed potato powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
108
KCAL / 30G
Carbs
24g
· 9% DV
Protein
2.3g
· 5% DV
Fat
0.2g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 9% · Fat 1%
Mashed potato powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 24 g | 9% |
| Fiber | 1.8 g | 6% |
| Protein | 2.3 g | 5% |
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 Mashed potato powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 108 kcal |
| 1 tablespoon (medium) | 7 g | 25 kcal |
| 2 tablespoon (medium) | 14 g | 50 kcal |
| 1 serving (small) | 20 g | 72 kcal |
| 1 cup (medium) | 40 g | 144 kcal |
| 1 serving (large) | 50 g | 180 kcal |
| 100 g | 100 g | 360 kcal |
| 1 pack (whole) | 125 g | 450 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Mashed potato powder
How do you make mashed potato powder?
Mashed potato powder is prepared by mixing it with hot liquid according to the package directions. Add the powder gradually while stirring, then let it stand briefly so it can absorb the liquid and reach a smoother consistency.
How can you make mashed potato powder taste homemade?
Butter, warm milk, and freshly ground black pepper can make mashed potato powder taste richer and more homemade. You can also add roasted garlic or chopped herbs; taste it before adding salt, since some mixes are already seasoned.
Can you make mashed potato powder with cold water?
Usually, mashed potato powder is intended to be mixed with hot water or hot milk, not cold water. Cold liquid may leave the flakes or powder unevenly hydrated, so follow the package directions for the product you have.
Why does mashed potato powder turn gluey?
Mashed potato powder can turn gluey if it is overmixed or if too much liquid is added. Stir just until combined, add liquid gradually, and use the amounts on the package rather than continuing to beat the mixture.
Can mashed potato powder be used to thicken soup?
Yes, mashed potato powder can thicken soup. Stir in a small amount at a time, because it absorbs liquid quickly and can make the soup too thick; allow a moment for the consistency to change before adding more.
Can you use mashed potato powder to make potato cakes?
Yes, mashed potato powder can be made into potato cakes after it is reconstituted and cooled. Mix it with a binder such as egg and enough flour or breadcrumbs to hold its shape, then pan-fry until browned.
How long does opened mashed potato powder last?
Opened mashed potato powder keeps best in a tightly sealed, dry container in a cool cupboard. Use the package’s storage and date guidance; discard it if moisture, mold, insects, or an unusual smell appears.
Can you freeze mashed potatoes made from mashed potato powder?
Yes, prepared mashed potatoes made from mashed potato powder can be frozen, though thawing may leave them grainy or watery. Freeze them in an airtight container, thaw in the refrigerator, and stir while reheating to improve the texture.
Is mashed potato powder the same as potato flakes?
Not necessarily: mashed potato powder and potato flakes can differ in how finely the potato is dried and processed. Both are used for quick mashed potatoes, but their texture and liquid needs can vary, so follow the directions on the specific package.
Can mashed potato powder be used as a coating for chicken or fish?
Yes, plain mashed potato powder can be used as part of a coating for chicken or fish. Press a thin layer onto the surface before cooking, or combine it with breadcrumbs and seasonings; check that the product is unseasoned if you want to control the flavor.
Mashed potato powder Vitamins & Minerals
Vitamins
B6
0.09mg · 5% DV
B1
0.05mg · 4% DV
Vitamin C
3mg · 3% DV
B5
0.15mg · 3% DV
Minerals
Potassium ⭐
270mg · 8% DV
Copper
0.05mg · 6% DV
Sodium
120mg · 5% DV
Phosphorus
18mg · 3% DV
Mashed potato powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mashed potato powder
To burn the 108 calories in 1 serving (medium) (30 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 Mashed potato powder?
Mashed potato powder is made from cooked potatoes that have been dried and reduced to flakes or powder. Stir it into hot water or milk to make a quick mash, adjusting the liquid to get the consistency you prefer.
Its flavour is mild and familiar, and when mixed well it turns soft and smooth. It is often served as an easy side with meat, fish, vegetables or gravy, especially when there is little time to cook. The powder is mainly a source of carbohydrate, with some fibre and protein and very little fat. For a lighter mash, prepare it with hot water and add herbs or black pepper for extra flavour.
How Nutritious Is Mashed potato powder?
Nutrient density
Low
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 Mashed potato powder Processed?
NOVA 3
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 powder Contain Allergens?
No known major allergens
Which Diets Is Mashed potato powder Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 powder Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.