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Mashed potatoes Calories
Classic mashed potatoes made with boiled potatoes, milk, and butter.
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Mashed potatoes (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 27.8 g of carbs, 3 g of protein, 5.3 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 potatoes?
Mashed potatoes are made by mashing boiled potatoes with milk and butter until soft and creamy. A familiar home-cooked side in European and North American kitchens, they are also served in many other places alongside hearty meals.
Their mild, comforting flavour and smooth, fluffy texture go well with roast meat, sausages, gravy, or a vegetable stew. Potatoes provide most of the dish’s carbohydrates, while the milk and butter make it richer. For a lighter version, use less butter and add milk gradually until you reach the consistency you like.
Mashed potatoes Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
18.5g
· 7% DV
Protein
2g
· 4% DV
Fat
3.5g
· 4% 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 65% · Protein 7% · Fat 28%
Mashed potatoes Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
Vitamin C
8mg · 9% DV
B3
1.2mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Sodium
220mg · 10% DV
Potassium ⭐
260mg · 8% DV
Phosphorus
40mg · 6% DV
Magnesium
20mg · 5% DV
How Nutritious Is 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.
Mashed potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mashed potatoes
To burn the 110 calories in 100 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.
Is 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 Mashed potatoes Contain Allergens?
Contains these allergens:
Which Diets Is Mashed potatoes 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 potatoes Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Mashed potatoes
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Frequently Asked Questions About Mashed potatoes
What are mashed potatoes made of?
Classic mashed potatoes are made with boiled potatoes, milk, and butter, usually with salt added for seasoning. The potatoes are mashed while hot, then the milk and butter are worked in until smooth.
How do you make mashed potatoes creamy?
For creamy mashed potatoes, use starchy potatoes, drain them thoroughly, and mash them while hot. Add warm milk and butter gradually, stopping once the potatoes are smooth; vigorous mixing can make them gluey.
Which potatoes are best for mashed potatoes?
Starchy potatoes, such as russets or Yukon Golds, work well for mashed potatoes because they break down easily. Waxy varieties tend to stay firm, so they can make the mash denser and less fluffy.
Why do mashed potatoes turn gluey?
Mashed potatoes turn gluey when their starch is overworked, especially in a blender or food processor. Mash by hand with a potato masher or ricer, and mix in the milk and butter only until combined.
Can you freeze mashed potatoes?
Yes, mashed potatoes can be frozen, and versions made with butter and milk generally hold their texture better. Freeze them in an airtight container, then thaw and reheat gently, stirring to bring the mash back together.
How long do mashed potatoes keep in the fridge?
Mashed potatoes keep for several days in the refrigerator when covered and chilled promptly. Store them in a sealed container, and discard them if they have an unusual smell, appearance, or texture.
What is the best way to reheat mashed potatoes?
Reheat mashed potatoes gently on the stovetop over low heat, stirring often so they warm evenly. Add a little milk if they seem dry; in a microwave, heat in short intervals and stir between them.
Can you make mashed potatoes ahead of time?
Yes, you can make mashed potatoes ahead and refrigerate them covered. Reheat them gently before serving, stirring in a little warm milk if needed to restore a smooth, soft consistency.
What goes well with mashed potatoes?
Mashed potatoes pair especially well with roast chicken, meatloaf, sausages, and dishes with gravy. Their mild, creamy texture also complements roasted vegetables and savory stews.
Can you leave the skins on for mashed potatoes?
Yes, you can leave the skins on for mashed potatoes, especially with thin-skinned potatoes. Scrub them well before boiling, then mash as usual; the result will be more rustic and less uniform.
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Nutrition data compiled from USDA FoodData Central and scientific sources.