Mashed Potatoes Nutrition Facts: Calories, Macros & Health Benefits
Summary: Mashed Potatoes contains 113 calories, 2g protein, 16.8g carbs, and 4.2g fat per one cup (210g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (210g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 113 kcal | 6% |
| Protein | 2.0g | 4% |
| Carbohydrates | 16.8g | 6% |
| Total Fat | 4.2g | 5% |
| Fiber | 1.5g | 5% |
| Sugar | 1.5g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 12.0mg | 4% |
| Sodium | 340.0mg | 15% |
| Potassium | 7.4mg | 0% |
| Calcium | 19.0mg | 1% |
| Iron | 328.0mg | 1822% |
| Magnesium | 0.30mg | 0% |
| Zinc | 48.0mg | 436% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 1.1mg | 65% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 9.0mcg | 2% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Mashed Potatoes Good for You?
Mashed Potatoes provides 113 calories per one cup (210g) with 2g protein, 16.8g carbohydrates, and 4.2g fat. It is a source of saturated fat (12% dv), sodium (15% dv), iron (1822% dv).
Classic comfort food made from boiled potatoes mashed with butter and milk until smooth and creamy. A staple side dish in Western cuisine.
Key Health Benefits of Mashed Potatoes
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1822% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (436% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (65% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Mashed Potatoes Nutrition with Gram
Use Gram to log mashed potatoes and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in mashed potatoes?
Mashed Potatoes contains 113 calories per one cup (210g).
How much protein is in mashed potatoes?
Mashed Potatoes provides 2g of protein per one cup (210g).
How many carbs are in mashed potatoes?
Mashed Potatoes has 16.8g of carbohydrates per one cup (210g).
Is mashed potatoes good for tracking nutrition?
Yes. Mashed Potatoes can be logged by calories, macros, and micronutrients in the Gram app.
How should I use mashed potatoes in a meal plan?
Use Mashed Potatoes as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track mashed potatoes and thousands of other foods with the Gram app.