Mashed potato nutrition: calories, carbs, GI, protein, fiber, fats
Fast foods, potato, mashed
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Mashed potato
| Calories ⓘ Calories for selected serving | 89 kcal |
|
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 ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 28 (high) |
| Insulin index ⓘ The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. | 118 ⓘ 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 |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 13 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (242 g) |
| 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 | 25 mg ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5359106/ |
Starch ⓘHigher in Starch content than 93% of foods
Fructose ⓘHigher in Fructose content than 89% of foods
Glucose ⓘHigher in Glucose content than 87% of foods
Sucrose ⓘHigher in Sucrose content than 87% of foods
Vitamin K ⓘHigher in Vitamin K content than 86% of foods
Mashed potato calories (kcal)
| Calories for different serving sizes of mashed potato | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 89 | |
| Calories in 1 cup | 215 | 242 g |
Extra Nutrition facts for Mashed potato
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 1.9 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 539 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 112 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 3.6 |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
129µg of 900µg
14%
Vitamin E:
1.3mg of 15mg
8.4%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.05mg of 1mg
3.8%
Vitamin B2:
0.05mg of 1mg
3.5%
Vitamin B3:
3.2mg of 16mg
20%
Vitamin B5:
0mg of 5mg
0%
Vitamin B6:
0.36mg of 1mg
28%
Folate:
27µg of 400µg
6.8%
Vitamin B12:
0.21µg of 2µg
8.8%
Vitamin K:
18µg of 120µg
15%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 3%
1.7 g of 50 g
1.7 g (3% of DV )
Fats:
Daily Value: 4%
2.8 g of 65 g
2.8 g (4% of DV )
Carbs:
Daily Value: 5%
14.7 g of 300 g
14.7 g (5% of DV )
Water:
Daily Value: 4%
79.6 g of 2,000 g
79.6 g (4% of DV )
Other:
1.3 g
1.3 g
Fat type information
Saturated fat:
0.58 g
Monounsaturated fat:
0.72 g
Polyunsaturated fat:
1.3 g
Carbohydrate type breakdown
Starch:
12 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:
13 g
All nutrients for Mashed potato per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 43µg | 5% | 19% | |
| Calories | 89kcal | 4% | 76% |
1.9 times more than Orange
|
| Weight per 100 calories | 112g | N/A | 25% | |
| Protein | 1.7g | 4% | 81% |
1.7 times less than Broccoli
|
| Protein per 100 calories | 1.9g | N/A | 74% | |
| Calories per 10 g protein | 539kcal | N/A | 23% | |
| Unsaturated / Saturated Fat ratio | 3.6 | N/A | 21% | |
| Fats | 2.8g | 4% | 63% |
11.8 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 13g | N/A | 41% |
4.1 times less than Chocolate
|
| Carbs | 15g | 5% | 42% |
1.9 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 15mg | 4% | 65% |
9.3 times less than Almonds
|
| Calcium | 18mg | 2% | 54% |
6.9 times less than Milk
|
| Potassium | 286mg | 8% | 36% |
1.9 times more than Cucumber
|
| Iron | 0.31mg | 4% | 83% |
8.4 times less than Beef broiled
|
| Sugar | 0.5g | N/A | 50% |
17.9 times less than Coca-Cola
|
| Fiber | 1.3g | 5% | 39% |
1.8 times less than Orange
|
| Copper | 0.04mg | 4% | 73% |
4.1 times less than Shiitake
|
| Zinc | 0.22mg | 2% | 76% |
28.7 times less than Beef broiled
|
| Starch | 12g | 5% | 7% |
1.3 times less than Potato
|
| Phosphorus | 59mg | 8% | 68% |
3.1 times less than Chicken meat
|
| Sodium | 306mg | 13% | 33% |
1.6 times less than White bread
|
| Vitamin E | 0.42mg | 3% | 28% |
3.5 times less than Kiwi
|
| Manganese | 0.1mg | 4% | 37% | |
| Selenium | 0.8µg | 1% | 65% | |
| Vitamin B1 | 0.02mg | 1% | 83% |
17.7 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 1% | 87% |
8.7 times less than Avocado
|
| Vitamin B3 | 1.1mg | 7% | 61% |
8.9 times less than Turkey meat
|
| Vitamin B6 | 0.12mg | 9% | 50% |
Equal to Oats
|
| Vitamin B12 | 0.07µg | 3% | 51% |
10 times less than Pork
|
| Vitamin K | 5.9µg | 5% | 14% |
17.2 times less than Broccoli
|
| Folate | 9µg | 2% | 51% |
6.8 times less than Brussels sprouts
|
| Trans fat | 0.11g | N/A | 19% |
141.8 times less than Margarine
|
| Saturated fat | 0.58g | 3% | 65% |
10.2 times less than Beef broiled
|
| Choline | 13mg | 2% | 37% | |
| Monounsaturated fat | 0.72g | N/A | 61% |
13.6 times less than Avocado
|
| Polyunsaturated fat | 1.3g | N/A | 32% |
35.2 times less than Walnut
|
| Fructose | 0.2g | 0% | 11% |
29.5 times less than Apple
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 20% |
690 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.17g | N/A | 6% |
52.5 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 21% |
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 | 18% | |
| Omega-6 - Linoleic acid | 1.1g | N/A | 8% |
10.8 times less than Almonds
|
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*
4.3%
Total Fat
2.8g
2.6%
Saturated Fat 0.58g
0
Trans Fat
0g
0
Cholesterol 0mg
13%
Sodium 306mg
4.9%
Total Carbohydrate
15g
5.2%
Dietary Fiber
1.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.7g
Vitamin D
0mcg
0
Calcium
18mg
1.8%
Iron
0.31mg
3.9%
Potassium
286mg
8.4%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.