Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Mashed potato nutrition, glycemic index, calories, net carbs & more

Fast foods, potato, mashed
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Mashed potato

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)
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
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)
68% Retinol
66% Sodium
64% Vitamin A
64% Vitamin A
61% Polyunsaturated fat
Explanation: The given food contains more Retinol than 68% of foods. Note that this food itself is richer in Retinol than it is in any other nutrient. Similarly, it is relatively rich in Sodium, Vitamin A, Vitamin A, and Polyunsaturated fat.

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.
87

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 12% 11% 26% 26% 40% 6% 12% 13% 5% 8%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
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

2% 3% 15% 80% 2%
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

0.577% 0.72% 1.342%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g

Carbohydrate type breakdown

12.1%
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

0.5% 1.3% 12.85%
Sugar: 0.5 g
Fiber: 1.3 g
Other: 12.85 g

All nutrients for Mashed potato per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 40% 13.35g 4.1 times less than Chocolate Chocolate
Protein 4% 80% 1.65g 1.7 times less than Broccoli Broccoli
Fats 4% 63% 2.82g 11.8 times less than Cheese Cheese
Carbs 5% 41% 14.65g 1.9 times less than Rice Rice
Calories 4% 75% 89kcal 1.9 times more than Orange Orange
Starch 5% 93% 12.1g 1.3 times less than Potato Potato
Fructose 0% 91% 0.2g 29.5 times less than Apple Apple
Sugar N/A 71% 0.5g 17.9 times less than Coca-Cola Coca-Cola
Fiber 5% 46% 1.3g 1.8 times less than Orange Orange
Calcium 2% 57% 18mg 6.9 times less than Milk Milk
Iron 4% 84% 0.31mg 8.4 times less than Beef Beef
Magnesium 4% 73% 15mg 9.3 times less than Almond Almond
Phosphorus 8% 74% 59mg 3.1 times less than Chicken meat Chicken meat
Potassium 8% 40% 286mg 1.9 times more than Cucumber Cucumber
Sodium 13% 34% 306mg 1.6 times less than White Bread White Bread
Zinc 2% 83% 0.22mg 28.7 times less than Beef Beef
Copper 4% 87% 0.04mg 4.1 times less than Shiitake Shiitake
Vitamin E 3% 60% 0.42mg 3.5 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 1% 90% 0.02mg 17.7 times less than Pea Pea
Vitamin B2 1% 94% 0.02mg 8.7 times less than Avocado Avocado
Vitamin B3 7% 68% 1.08mg 8.9 times less than Turkey meat Turkey meat
Vitamin B6 9% 60% 0.12mg Equal to Oat Oat
Folate 2% 65% 9µg 6.8 times less than Brussels sprout Brussels sprout
Vitamin B12 3% 64% 0.07µg 10 times less than Pork Pork
Vitamin K 5% 54% 5.9µg 17.2 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 61% 0.11g 141.8 times less than Margarine Margarine
Saturated Fat 3% 68% 0.58g 10.2 times less than Beef Beef
Monounsaturated Fat N/A 68% 0.72g 13.6 times less than Avocado Avocado
Polyunsaturated fat N/A 39% 1.34g 35.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 89
% Daily Value*
5%
Total Fat 3g
5%
Saturated Fat 1g
Trans Fat g
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
ok
 ⓘ 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
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Mashed potato nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.