Mashed Riwai Nutrition Facts: Calories, Macros & Health Benefits
Summary: Mashed Riwai contains 115 calories, 1.9g protein, 17.5g carbs, and 4.5g fat per one cup (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 115 kcal | 6% |
| Protein | 1.9g | 4% |
| Carbohydrates | 17.5g | 6% |
| Total Fat | 4.5g | 6% |
| Fiber | 1.3g | 5% |
| Sugar | 1.3g | -- |
| Saturated Fat | 2.8g | 14% |
| Cholesterol | 11.0mg | 4% |
| Sodium | 150.0mg | 7% |
| Potassium | 8.5mg | 0% |
| Calcium | 19.0mg | 1% |
| Iron | 315.0mg | 1750% |
| Magnesium | 0.40mg | 0% |
| Zinc | 50.0mg | 455% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.16mg | 1% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 28.0mg | 2% |
Is Mashed Riwai Good for You?
Mashed Riwai provides 115 calories per one cup (150g) with 1.9g protein, 17.5g carbohydrates, and 4.5g fat. It is a source of saturated fat (14% dv), iron (1750% dv), zinc (455% dv).
Māori-style mashed potato typically prepared with butter and milk
Key Health Benefits of Mashed Riwai
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1750% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (455% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Mashed Riwai Nutrition with Gram
Use Gram to log mashed riwai 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 riwai?
Mashed Riwai contains 115 calories per one cup (150g).
How much protein is in mashed riwai?
Mashed Riwai provides 1.9g of protein per one cup (150g).
How many carbs are in mashed riwai?
Mashed Riwai has 17.5g of carbohydrates per one cup (150g).
Is mashed riwai good for tracking nutrition?
Yes. Mashed Riwai can be logged by calories, macros, and micronutrients in the Gram app.
How should I use mashed riwai in a meal plan?
Use Mashed Riwai 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 riwai and thousands of other foods with the Gram app.