Mashed Potatoes Nutrition Facts: Calories, Macros & Health Benefits
Summary: Mashed Potatoes contains 105 calories, 2.3g protein, 14.5g carbs, and 4.2g fat per one cup (250g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 105 kcal | 5% |
| Protein | 2.3g | 5% |
| Carbohydrates | 14.5g | 5% |
| Total Fat | 4.2g | 5% |
| Fiber | 1.2g | 4% |
| Sugar | 1.3g | -- |
| Saturated Fat | 2.3g | 12% |
| Cholesterol | 14.0mg | 5% |
| Sodium | 400.0mg | 17% |
| Potassium | 6.0mg | 0% |
| Calcium | 17.0mg | 1% |
| Iron | 290.0mg | 1611% |
| Magnesium | 0.40mg | 0% |
| Zinc | 45.0mg | 409% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.18mcg | 8% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.08mcg | 0% |
| Phosphorus | 35.0mg | 3% |
Is Mashed Potatoes Good for You?
Mashed Potatoes provides 105 calories per one cup (250g) with 2.3g protein, 14.5g carbohydrates, and 4.2g fat. It is a source of saturated fat (12% dv), sodium (17% dv), iron (1611% dv).
Creamy mashed potatoes topped with savory brown gravy, typically made from meat drippings, flour, and stock. A classic American comfort food combination.
Key Health Benefits of Mashed Potatoes
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1611% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (409% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% 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 105 calories per one cup (250g).
How much protein is in mashed potatoes?
Mashed Potatoes provides 2.3g of protein per one cup (250g).
How many carbs are in mashed potatoes?
Mashed Potatoes has 14.5g of carbohydrates per one cup (250g).
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.
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Nutrition data sourced from USDA FoodData Central. Track mashed potatoes and thousands of other foods with the Gram app.