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A mound of pale cream-colored mashed potatoes sits on a plate, with a soft, fluffy texture and smooth ridges across its surface.
⚡High Potassium
🌿High Fiber
Purée Mousline· all products

Instant mashed potatoes Calories

Quick-prep dehydrated potato mash

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

357kcal

GI

85high

POTASSIUM · 100 G

1180mg

FIBER · 100 G

7g

Quick answer

1 serving (medium) of Instant mashed potatoes (25 g) has 89 calories. That works out to 357 calories per 100 g. It contains 19.8 g of carbs, 1.9 g of protein, 0.2 g of fat and 1.8 g of fiber. Its 295 mg of Potassium covers 9% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.

Instant mashed potatoes Nutrition Facts

Selected: 1 serving (medium) · 25 g

89

KCAL / 25G

Carbs

19.8g

· 7% DV

Protein

1.9g

· 4% 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 89% · Protein 9% · Fat 2%

Instant mashed potatoes nutrition facts table · 1 serving (medium) (25 g)

NutrientAmount% DV
Calories89 kcal
Total fat0.2 g0%
Saturated fat0.05 g0%
Trans fat0 g
Sodium11 mg0%
Total carbohydrate19.8 g7%
Fiber1.8 g6%
Protein1.9 g4%

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 Instant mashed potatoes?

ServingAmountCalories
1 serving (medium)25 g89 kcal
1 tablespoon (shredded)8 g29 kcal
2 tablespoon (shredded)16 g57 kcal
1 ounce (small)28 g100 kcal
1 serving (large)35 g125 kcal
1 cup (shredded)60 g214 kcal
100 g100 g357 kcal
1 pack (small)125 g446 kcal
1 pack (large)250 g893 kcal

Calculated from 357 calories per 100 g.

Frequently Asked Questions About Instant mashed potatoes

How do you make Instant mashed potatoes?

Make Instant mashed potatoes by gradually stirring the flakes into the amount of hot liquid specified on the package. Stir until smooth, then let the mixture stand briefly if the directions call for it; the required liquid ratio varies by product.

Can you make Instant mashed potatoes in the microwave?

Yes, you can make Instant mashed potatoes in the microwave if the package gives microwave directions. Heat the liquid in a microwave-safe bowl first, then stir in the flakes gradually; avoid microwaving the dry flakes by themselves.

How do you keep Instant mashed potatoes from getting gluey?

To keep Instant mashed potatoes from getting gluey, measure the liquid as directed and stop stirring once the flakes are hydrated. Vigorous or prolonged mixing can make the starch-heavy mash sticky.

Can you make Instant mashed potatoes with broth instead of water?

Yes, broth can replace some or all of the water when making Instant mashed potatoes. It adds a savory flavor, so taste the broth before adding salt and follow the package’s total-liquid measurement.

What can you add to Instant mashed potatoes to make them taste better?

Butter, olive oil, black pepper, roasted garlic, or chopped herbs can improve the flavor of Instant mashed potatoes. Stir in cheese while the mash is hot if you want it to melt evenly.

How do you thicken runny Instant mashed potatoes?

Add more Instant mashed potato flakes a little at a time to thicken a runny batch. Stir gently and allow the flakes a moment to absorb moisture before adding more, so the mash does not become overly thick.

Can Instant mashed potatoes be used as a thickener in soup?

Yes, Instant mashed potato flakes can thicken soup. Sprinkle in a small amount while stirring, let it hydrate, and add more only if needed; adding the flakes all at once can leave lumps.

How long do prepared Instant mashed potatoes last in the fridge?

Prepared Instant mashed potatoes keep in the refrigerator for 3–4 days when stored promptly in a covered container. Discard them if they have been left at room temperature for an extended period.

Can you freeze leftover Instant mashed potatoes?

Yes, you can freeze leftover Instant mashed potatoes, though thawing may make the texture watery or uneven. Freeze airtight portions, thaw them in the refrigerator, and stir while reheating until hot throughout.

Are Instant mashed potatoes made from real potatoes?

Yes, Instant mashed potatoes are made from potatoes that have been cooked and dehydrated into flakes or granules. Some products also include ingredients such as salt, milk solids, or flavorings, so recipes vary by brand.

Instant mashed potatoes Vitamins & Minerals

Vitamins

B6

0.1mg · 6% DV

Vitamin C

4.5mg · 5% DV

B1

0.06mg · 5% DV

B3

0.65mg · 4% DV

Minerals

Potassium ⭐

295mg · 9% DV

Phosphorus

43mg · 6% DV

Copper

0.05mg · 6% DV

Manganese

0.07mg · 3% DV

Sodium

11mg · 0% DV

Instant mashed potatoes Glycemic Index

GLYCEMIC INDEX

85
High
0 Low5570100

GLYCEMIC LOAD

5.8
Low

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

How to Burn Off Instant mashed potatoes

To burn the 89 calories in 1 serving (medium) (25 g):

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

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

What is Instant mashed potatoes?

Instant mashed potatoes are made from cooked potatoes that have been dehydrated into flakes or powder. Stir in hot water, or milk if you prefer a creamier result, and they quickly become a soft mash; ingredients vary by brand.

Their mild flavour and smooth texture make them an easy side for roast meat, sausages, vegetables or gravy, and they are also handy in casseroles. They are mostly a source of carbohydrate, with little fat when prepared plainly; added milk or butter changes that. For a lighter serving, use water for part of the liquid and add butter sparingly.

How Nutritious Is Instant mashed potatoes?

Nutrient density

Medium

38/ 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

46/ 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.

Is Instant mashed potatoes 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 Instant mashed potatoes Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Instant 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

Instant mashed potatoes Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 5:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.