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Quick-prep dehydrated potato mash
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 1.8 g | 6% |
| Protein | 1.9 g | 4% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 25 g | 89 kcal |
| 1 tablespoon (shredded) | 8 g | 29 kcal |
| 2 tablespoon (shredded) | 16 g | 57 kcal |
| 1 ounce (small) | 28 g | 100 kcal |
| 1 serving (large) | 35 g | 125 kcal |
| 1 cup (shredded) | 60 g | 214 kcal |
| 100 g | 100 g | 357 kcal |
| 1 pack (small) | 125 g | 446 kcal |
| 1 pack (large) | 250 g | 893 kcal |
Calculated from 357 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 89 calories in 1 serving (medium) (25 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.
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.
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.
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.
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.
No known major allergens
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
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.