Calories in Potato, mashed, from fresh, made with milk, with cheese
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Potato, mashed, from fresh, made with milk, with cheese contains 145 kcal per 100 g. A typical serving of 1 cup (250 g) provides about 363 kcal.
Roughly 45% of its calories come from fat, with 43% from carbohydrates and 12% from protein (estimated with general energy factors).
That is more energy than the typical item in mashed potatoes and white potato mixtures on FoodFactly, where the median is 114 kcal per 100 g across 56 foods.
100 g provides 17% of the Daily Value for copper, 15% of the Daily Value for Vitamin B6 and 10% of the Daily Value for Vitamin C.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 145 kcal | |
| Total fat C | 7.3 g | 9% |
| Saturated fat C | 4 g | 20% |
| Cholesterol C | 20 mg | 7% |
| Sodium C | 258 mg | 11% |
| Total carbohydrates C | 16 g | 6% |
| Dietary fiber C | 1 g | 4% |
| Total sugars C | 1.9 g | |
| Protein C | 4.4 g | 9% |
| Vitamin A C | 67 µg | 7% |
| Vitamin C C | 9 mg | 10% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.3 mg | 2% |
| Vitamin K C | 1.6 µg | 1% |
| Thiamin (B1) C | 0.082 mg | 7% |
| Riboflavin (B2) C | 0.095 mg | 7% |
| Niacin (B3) C | 0.99 mg | 6% |
| Vitamin B6 C | 0.25 mg | 15% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 C | 0.15 µg | 6% |
| Choline C | 15.4 mg | 3% |
| Calcium C | 98 mg | 8% |
| Iron C | 0.27 mg | 2% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 101 mg | 8% |
| Potassium C | 303 mg | 6% |
| Zinc C | 0.66 mg | 6% |
| Copper C | 0.15 mg | 17% |
| Selenium C | 3.8 µg | 7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 43%
- Fat 45%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.4 gin the top quarter of mashed potatoes and white potato mixtures (median 2.2 g)
- Fiber1 gin the lowest quarter of mashed potatoes and white potato mixtures (median 1.3 g)
- Sugars1.9 gabove the median for mashed potatoes and white potato mixtures (median 1.8 g)
- Fat7.3 gabove the median for mashed potatoes and white potato mixtures (median 4.5 g)
- Saturated fat4 gin the top quarter of mashed potatoes and white potato mixtures (median 1.8 g)
- Sodium258 mgabove the median for mashed potatoes and white potato mixtures (median 235 mg)
- Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
- Water70.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.8 g |
|---|---|
| Polyunsaturated fat C | 0.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.45 g |
| SFA 4:0 C | 0.14 g |
| SFA 6:0 C | 0.11 g |
| SFA 8:0 C | 0.07 g |
| SFA 10:0 C | 0.17 g |
| SFA 12:0 C | 0.2 g |
| SFA 14:0 C | 0.62 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 0.71 g |
| MUFA 18:1 C | 1.7 g |
| PUFA 18:3 C | 0.052 g |
| PUFA 20:4 C | 0.01 g |
| MUFA 16:1 C | 0.11 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.004 g |
Carotenoids (6)
| Beta-carotene C | 11 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 66 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 70.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 9 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Potato
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Potato, NFS | 126 | 1.9 g | 20.4 g | 4.3 g |
| Potato, baked, NFS Cooked | 93 | 2 g | 21.4 g | 0.1 g |
| Potato, baked, peel not eaten Cooked | 93 | 2 g | 21.4 g | 0.1 g |
| Potato, boiled, NFS Cooked | 126 | 1.9 g | 20.4 g | 4.3 g |
| Potato, boiled, ready-to-heat Cooked | 126 | 1.9 g | 20.4 g | 4.3 g |
| Potato, boiled, from fresh, peel not eaten, NS as to fat Cooked | 126 | 1.9 g | 20.4 g | 4.3 g |
| Potato, boiled, from fresh, peel not eaten, no added fat Cooked | 93 | 2 g | 21.5 g | 0.1 g |
| Potato, boiled, from fresh, peel not eaten, fat added, NS as to fat type Cooked | 126 | 1.9 g | 20.4 g | 4.3 g |
| Potato, boiled, from fresh, peel not eaten, made with oil Cooked | 131 | 1.9 g | 20.4 g | 4.8 g |
| Potato, boiled, from fresh, peel not eaten, made with butter Cooked | 123 | 1.9 g | 20.4 g | 4 g |
| Potato, boiled, from fresh, peel not eaten, made with margarine Cooked | 116 | 1.9 g | 20.5 g | 3.2 g |
| Potato, boiled, from fresh, peel eaten, NS as to fat Cooked | 126 | 2.4 g | 20.1 g | 4.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sweet potato fries, from fresh Raw | 156 | 1.5 g | 16.4 g | 9.4 g |
| Corn, sweet, white, raw Raw | 86 | 3.2 g | 19 g | 1.2 g |
| Winged bean leaves, raw Raw | 74 | 5.9 g | 14.1 g | 1.1 g |
| Sweet corn, yellow, raw Raw | 86 | 3.3 g | 18.7 g | 1.4 g |
| Ginger root, raw Raw | 80 | 1.8 g | 17.8 g | 0.75 g |
| Arrowhead, raw Raw | 99 | 5.3 g | 20.2 g | 0.29 g |
| Corn, raw Raw | 86 | 3.3 g | 18.7 g | 1.4 g |
| Beans, pinto, mature seeds, sprouted, raw Raw | 62 | 5.3 g | 11.6 g | 0.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw potato?
100 g of raw potato has 145 kcal. 1 cup (250 g): about 363 kcal. 1 potato, any size (147 g): about 213 kcal.
How much protein is in raw potato?
Raw potato contains 4.4 g of protein per 100 g (9% of the 50 g Daily Value), or 11 g in 1 cup (250 g). About 12% of its calories come from protein. Compared with other mashed potatoes and white potato mixtures, that is among the highest quarter (median 2.2 g).
How many carbs are in raw potato?
Raw potato has 16 g of total carbohydrates per 100 g, including 1 g of fiber and 1.9 g of sugars.
How much fat is in raw potato?
Raw potato contains 7.3 g of fat per 100 g, of which 4 g is saturated (20% of the Daily Value).
What vitamins and minerals does raw potato contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (17% DV), Vitamin B6 (15% DV) and Vitamin C (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw potato?
100 g contains 258 mg of sodium, 11% of the 2,300 mg Daily Value.
Does potato have the same nutrition raw and cooked?
No. Per 100 g, potato, mashed, from fresh, made with milk, with cheese has 145 kcal, while potato, baked, NFS has 93 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709497. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.