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Mashed Potato Calories
Classic side dish, source of fiber and potassium
CALORIES
GI
POTASSIUM
FIBER
Mashed Potato Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
20g
· 89%
Protein
2g
· 9%
Fat
0.2g
· 2%
Fiber
1.8g
Mashed Potato Vitamins & Minerals
Vitamins
Vitamin C
13mg · 14% DV
B6
0.18mg · 11% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
280mg · 8% DV
Phosphorus
40mg · 6% DV
Magnesium
20mg · 5% DV
Calcium
10mg · 1% DV
Mashed Potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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?
No known major allergens
Which Diets Is Mashed Potato 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
Mashed Potato Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
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.