Mashed potato nutrition: calories, carbs, GI, protein, fiber, fats
Fast foods, potato, mashed
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 for selected serving | 215 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 32 grams |
| Default serving size ⓘ Serving sizes are mostly 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/ | 61 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1343IU of 5,000IU
27%
Vitamin E :
3mg of 15mg
20%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.11mg of 1mg
9.1%
Vitamin B2:
0.11mg of 1mg
8.4%
Vitamin B3:
7.8mg of 16mg
49%
Vitamin B5:
0mg of 5mg
0%
Vitamin B6:
0.87mg of 1mg
67%
Folate:
65µg of 400µg
16%
Vitamin B12:
0.51µg of 2µg
21%
Choline:
97mg of 550mg
18%
Vitamin K:
43µg of 120µg
36%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 8%
4 g of 50 g
4 g (8% of DV )
Fats:
Daily Value: 10%
6.8 g of 65 g
6.8 g (10% of DV )
Carbs:
Daily Value: 12%
35.5 g of 300 g
35.5 g (12% of DV )
Water:
Daily Value: 10%
192.7 g of 2,000 g
192.7 g (10% of DV )
Other:
3 g
3 g
Fat type information
Saturated Fat:
1.4 g
Monounsaturated Fat:
1.7 g
Polyunsaturated fat:
3.2 g
Carbohydrate type breakdown
Starch:
29 g
Sucrose:
0.24 g
Glucose:
0.48 g
Fructose:
0.48 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Mashed potato
Sugar:
1.2 g
Fiber:
3.1 g
Other:
31 g
All nutrients for Mashed potato per selected serving size (1 cup - 242g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 215kcal | 11% | 75% |
1.9 times more than Orange
|
| Protein | 4g | 10% | 80% |
1.7 times less than Broccoli
|
| Fats | 6.8g | 10% | 63% |
11.8 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 32g | N/A | 40% |
4.1 times less than Chocolate
|
| Carbs | 35g | 12% | 41% |
1.9 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 36mg | 9% | 73% |
9.3 times less than Almond
|
| Calcium | 44mg | 4% | 57% |
6.9 times less than Milk
|
| Potassium | 692mg | 20% | 40% |
1.9 times more than Cucumber
|
| Iron | 0.75mg | 9% | 84% |
8.4 times less than Beef broiled
|
| Sugar | 1.2g | N/A | 71% |
17.9 times less than Coca-Cola
|
| Fiber | 3.1g | 13% | 46% |
1.8 times less than Orange
|
| Copper | 0.08mg | 9% | 87% |
4.1 times less than Shiitake
|
| Zinc | 0.53mg | 5% | 83% |
28.7 times less than Beef broiled
|
| Starch | 29g | 12% | 93% |
1.3 times less than Potato
|
| Phosphorus | 143mg | 20% | 74% |
3.1 times less than Chicken meat
|
| Sodium | 741mg | 32% | 34% |
1.6 times less than White Bread
|
| Vitamin A | 448IU | 9% | 36% |
90.3 times less than Carrot
|
| Vitamin A RAE | 104µg | 12% | 36% | |
| Vitamin E | 1mg | 7% | 60% |
3.5 times less than Kiwifruit
|
| Manganese | 0.24mg | 10% | 61% | |
| Selenium | 1.9µg | 4% | 84% | |
| Vitamin B1 | 0.04mg | 3% | 90% |
17.7 times less than Pea raw
|
| Vitamin B2 | 0.04mg | 3% | 94% |
8.7 times less than Avocado
|
| Vitamin B3 | 2.6mg | 16% | 68% |
8.9 times less than Turkey meat
|
| Vitamin B6 | 0.29mg | 22% | 60% |
Equal to Oat
|
| Vitamin B12 | 0.17µg | 7% | 64% |
10 times less than Pork
|
| Vitamin K | 14µg | 12% | 54% |
17.2 times less than Broccoli
|
| Trans Fat | 0.25g | N/A | 61% |
141.8 times less than Margarine
|
| Folate | 22µg | 5% | 65% |
6.8 times less than Brussels sprout
|
| Choline | 32mg | 6% | 82% | |
| Saturated Fat | 1.4g | 7% | 68% |
10.2 times less than Beef broiled
|
| Monounsaturated Fat | 1.7g | N/A | 68% |
13.6 times less than Avocado
|
| Polyunsaturated fat | 3.2g | N/A | 39% |
35.2 times less than Walnut
|
| Fructose | 0.48g | 1% | 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 | 0.42g | 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 | 2.8g | 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 215
% Daily Value*
10%
Total Fat
6.8g
6.3%
Saturated Fat 1.4g
0
Trans Fat
0g
0
Cholesterol 0mg
32%
Sodium 741mg
12%
Total Carbohydrate
35g
13%
Dietary Fiber
3.1g
Total Sugars 0g
Includes ? g Added Sugars
Protein
4g
Vitamin D
0mcg
0
Calcium
44mg
4.4%
Iron
0.75mg
9.4%
Potassium
692mg
20%
*
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.