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Mashed Potatoes

Mashed Potatoes

EverydayCooked

Mashed potatoes are a classic comfort food prepared by boiling and mashing starchy potato varieties, typically blended with milk, butter, or cream for a rich, velvety texture. This versatile side dish provides a substantial source of carbohydrates, with fat content varying significantly based on added dairy ingredients. While naturally gluten-free, traditional recipes often incorporate dairy, though plant-based alternatives can replicate the creamy consistency for vegan diets.

Macro Impact

A 1 cup serving contains 191 calories, 4g protein, 34g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 191 calories?
Walking3.5 mph, moderate pace
44 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
25 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size1 cup (210 g)
Amount per serving
Calories191
% Daily Value*
Total Fat4g
6%
Saturated Fat2g
11%
Trans Fat0.1g
Polyunsaturated Fat0.6g
Monounsaturated Fat1g
Cholesterol12mg
4%
Sodium632mg
27%
Total Carbohydrate34g
12%
Dietary Fiber3g
12%
Total Sugars3g
Includes Added Sugars0g
0%
Protein4g
Vitamin D4mcg
22%
Calcium57mg
4%
Iron0.6mg
3%
Potassium607mg
13%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
34 / 275 g
12%
Fiber
3 / 28 g
12%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
6%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
2%
Saturated
2 / 23 g
10%
Trans
0 g
Cholesterol
12 / 300 g
4%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
1 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
9%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
9%
Threonine
0 / 1 g
13%
Tryptophan
0 / 0 g
19%
Valine
0 / 2 g
11%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
16%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
1 / 5 mg
19%
Pyridoxine, B6
0 / 1 mg
31%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
11%
Folate
15 / 400 mcg
4%
Vitamin A
47 / 800 mcg
6%
Vitamin C
9 / 83 mg
11%
Vitamin D
4 / 15 mcg
29%
Vitamin E
0 / 15 mg
2%
Vitamin K
4 / 105 mcg
4%
Minerals
Calcium
57 / 1k mg
6%
Copper
0 / 1 mg
23%
Iron
1 / 13 mg
4%
Magnesium
35 / 370 mg
9%
Manganese
0 / 2 mg
11%
Phosphorous
107 / 700 mg
15%
Potassium
607 / 3k mg
20%
Selenium
20 / 55 mcg
36%
Sodium
632 / 2.3k mg
27%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
165 g
Caffeine
0 mg
Choline
30 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Potatoes, mashed, ready-to-eat. USDA Standard Reference, Legacy. Food ID 169768.
  2. 2.Potatoes, mashed, home-prepared, whole milk added. USDA Standard Reference, Legacy. Food ID 170493.
  3. 3.Potato, mashed, homemade, prepared with whole milk. Canadian Nutrient File. Food ID 2314.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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