Mashed potato nutrition: calories, carbs, GI, protein, fiber, fats
Fast foods, potato, mashed
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Mashed potato
|
Glycemic index ⓘ
Source:
This is the number for instant mashed potatoes. 76 for mashed potatoes.
Check out our Glycemic index chart page for the full list.
|
87 (high) |
| Glycemic load | 28 (high) |
| Insulin index ⓘ https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/protein-and-fat-modify-the-glycaemic-and-insulinaemic-responses-to-a-mashed-potatobased-meal/51D3162EA04C1473FD5C59C450CD0E9D | 118 |
| Calories ⓘ Calories per 100-gram serving | 89 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 13.35 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (242 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -3.6 (alkaline) |
| Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5359106/ | 25mg |
Retinol ⓘHigher in Retinol content than 68% of foods
Sodium ⓘHigher in Sodium content than 66% of foods
Vitamin A ⓘHigher in Vitamin A content than 64% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 64% of foods
Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 61% of foods
Mashed potato calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 89 | |
| Calories in 1 cup | 215 | 242 g |
Mashed potato Glycemic index (GI)
Source:
This is the number for instant mashed potatoes. 76 for mashed potatoes.
Check out our Glycemic index chart page for the full list.
Mashed potato Glycemic load (GL)
Mineral coverage chart
Calcium:
18 mg of 1,000 mg
2%
Iron:
0.31 mg of 8 mg
4%
Magnesium:
15 mg of 420 mg
4%
Phosphorus:
59 mg of 700 mg
8%
Potassium:
286 mg of 3,400 mg
8%
Sodium:
306 mg of 2,300 mg
13%
Zinc:
0.22 mg of 11 mg
2%
Copper:
0.035 mg of 1 mg
4%
Manganese:
0.098 mg of 2 mg
4%
Selenium:
0.8 µg of 55 µg
1%
Choline:
13.4 mg of 550 mg
2%
Mineral chart - relative view
Sodium
306 mg
TOP 34%
Potassium
286 mg
TOP 40%
Calcium
18 mg
TOP 57%
Manganese
0.098 mg
TOP 61%
Magnesium
15 mg
TOP 73%
Phosphorus
59 mg
TOP 74%
Choline
13.4 mg
TOP 82%
Zinc
0.22 mg
TOP 83%
Iron
0.31 mg
TOP 84%
Selenium
0.8 µg
TOP 84%
Copper
0.035 mg
TOP 87%
Vitamin coverage chart
Vitamin A:
185 IU of 5,000 IU
4%
Vitamin E :
0.42 mg of 15 mg
3%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.015 mg of 1 mg
1%
Vitamin B2:
0.015 mg of 1 mg
1%
Vitamin B3:
1.08 mg of 16 mg
7%
Vitamin B5:
0 mg of 5 mg
0%
Vitamin B6:
0.12 mg of 1 mg
9%
Folate:
9 µg of 400 µg
2%
Vitamin B12:
0.07 µg of 2 µg
3%
Vitamin K:
5.9 µg of 120 µg
5%
Vitamin chart - relative view
Vitamin A
185 IU
TOP 36%
Vitamin K
5.9 µg
TOP 54%
Vitamin B6
0.12 mg
TOP 60%
Vitamin E
0.42 mg
TOP 60%
Vitamin B12
0.07 µg
TOP 64%
Folate
9 µg
TOP 65%
Vitamin B3
1.08 mg
TOP 68%
Vitamin B1
0.015 mg
TOP 90%
Vitamin B2
0.015 mg
TOP 94%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.65 g of 50 g
3%
Fats:
Daily Value: 4%
2.82 g of 65 g
4%
Carbs:
Daily Value: 5%
14.65 g of 300 g
5%
Water:
Daily Value: 4%
79.62 g of 2,000 g
4%
Other:
1.26 g
Fat type information
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Carbohydrate type breakdown
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Mashed potato
Sugar:
0.5 g
Fiber:
1.3 g
Other:
12.85 g
All nutrients for Mashed potato per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 89kcal | 4% | 75% |
1.9 times more than Orange
|
| Protein | 1.65g | 4% | 80% |
1.7 times less than Broccoli
|
| Fats | 2.82g | 4% | 63% |
11.8 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 13.35g | N/A | 40% |
4.1 times less than Chocolate
|
| Carbs | 14.65g | 5% | 41% |
1.9 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.31mg | 4% | 84% |
8.4 times less than Beef broiled
|
| Calcium | 18mg | 2% | 57% |
6.9 times less than Milk
|
| Potassium | 286mg | 8% | 40% |
1.9 times more than Cucumber
|
| Magnesium | 15mg | 4% | 73% |
9.3 times less than Almond
|
| Sugar | 0.5g | N/A | 71% |
17.9 times less than Coca-Cola
|
| Fiber | 1.3g | 5% | 46% |
1.8 times less than Orange
|
| Copper | 0.04mg | 4% | 87% |
4.1 times less than Shiitake
|
| Zinc | 0.22mg | 2% | 83% |
28.7 times less than Beef broiled
|
| Starch | 12.1g | 5% | 93% |
1.3 times less than Potato
|
| Phosphorus | 59mg | 8% | 74% |
3.1 times less than Chicken meat
|
| Sodium | 306mg | 13% | 34% |
1.6 times less than White Bread
|
| Vitamin A | 185IU | 4% | 36% |
90.3 times less than Carrot
|
| Vitamin A RAE | 43µg | 5% | 36% | |
| Vitamin E | 0.42mg | 3% | 60% |
3.5 times less than Kiwifruit
|
| Selenium | 0.8µg | 1% | 84% | |
| Manganese | 0.1mg | 4% | 61% | |
| Vitamin B1 | 0.02mg | 1% | 90% |
17.7 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 1% | 94% |
8.7 times less than Avocado
|
| Vitamin B3 | 1.08mg | 7% | 68% |
8.9 times less than Turkey meat
|
| Vitamin B6 | 0.12mg | 9% | 60% |
Equal to Oat
|
| Vitamin B12 | 0.07µg | 3% | 64% |
10 times less than Pork
|
| Vitamin K | 5.9µg | 5% | 54% |
17.2 times less than Broccoli
|
| Folate | 9µg | 2% | 65% |
6.8 times less than Brussels sprout
|
| Trans Fat | 0.11g | N/A | 61% |
141.8 times less than Margarine
|
| Saturated Fat | 0.58g | 3% | 68% |
10.2 times less than Beef broiled
|
| Monounsaturated Fat | 0.72g | N/A | 68% |
13.6 times less than Avocado
|
| Polyunsaturated fat | 1.34g | N/A | 39% |
35.2 times less than Walnut
|
| Fructose | 0.2g | 0% | 91% |
29.5 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 51% |
690 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.17g | N/A | 83% |
52.5 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 52% |
170 times less than Salmon
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 100% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 89% | |
| Omega-6 - Linoleic acid | 1.15g | N/A | 86% |
10.8 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 89
% Daily Value*
5%
Total Fat
3g
5%
Saturated Fat 1g
0%
Cholesterol 0mg
13%
Sodium 306mg
5%
Total Carbohydrate
15g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
18mg
2%
Iron
0mg
0%
Potassium
286mg
8%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Mashed potato nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.