Calories in Potato, mashed, ready-to-heat
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Potato, mashed, ready-to-heat contains 106 kcal per 100 g. A typical serving of 1 cup (250 g) provides about 265 kcal.
Roughly 50% of its calories come from carbohydrates, with 42% from fat and 7% from protein (estimated with general energy factors).
That is close to the median for mashed potatoes and white potato mixtures on FoodFactly (114 kcal per 100 g).
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 | 106 kcal | |
| Total fat C | 5 g | 6% |
| Saturated fat C | 2.6 g | 13% |
| Cholesterol C | 13 mg | 4% |
| Sodium C | 298 mg | 13% |
| Total carbohydrates C | 13.3 g | 5% |
| Dietary fiber C | 1.9 g | 7% |
| Total sugars C | 1.8 g | |
| Protein C | 2 g | 4% |
| Vitamin A C | 53 µg | 6% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.29 mg | 2% |
| Vitamin K C | 2.4 µg | 2% |
| Thiamin (B1) C | 0.085 mg | 7% |
| Riboflavin (B2) C | 0.088 mg | 7% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamin B6 C | 0.11 mg | 6% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 C | 0.22 µg | 9% |
| Choline C | 15.7 mg | 3% |
| Calcium C | 34 mg | 3% |
| Iron C | 0.27 mg | 2% |
| Magnesium C | 14 mg | 3% |
| Phosphorus C | 61 mg | 5% |
| Potassium C | 274 mg | 6% |
| Zinc C | 0.3 mg | 3% |
| Copper C | 0.011 mg | 1% |
| Selenium C | 0.8 µg | 1% |
% 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 7%
- Carbohydrates 50%
- Fat 42%
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
- Protein2 gbelow the median for mashed potatoes and white potato mixtures (median 2.2 g)
- Fiber1.9 gin the top quarter of mashed potatoes and white potato mixtures (median 1.3 g)
- Sugars1.8 gbelow the median for mashed potatoes and white potato mixtures (median 1.8 g)
- Fat5 gabove the median for mashed potatoes and white potato mixtures (median 4.5 g)
- Saturated fat2.6 gabove the median for mashed potatoes and white potato mixtures (median 1.8 g)
- Sodium298 mgabove the median for mashed potatoes and white potato mixtures (median 235 mg)
- Protein per 100 kcal1.9 gprotein density, useful for comparing foods with different calorie levels
- Water78.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.2 g |
|---|---|
| Polyunsaturated fat C | 0.68 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 | 0.57 g |
| SFA 4:0 C | 0.087 g |
| SFA 6:0 C | 0.068 g |
| SFA 8:0 C | 0.043 g |
| SFA 10:0 C | 0.11 g |
| SFA 12:0 C | 0.12 g |
| SFA 14:0 C | 0.4 g |
| SFA 16:0 C | 1.3 g |
| SFA 18:0 C | 0.46 g |
| MUFA 18:1 C | 1.1 g |
| PUFA 18:3 C | 0.089 g |
| PUFA 20:4 C | 0.007 g |
| MUFA 16:1 C | 0.079 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
Carotenoids (6)
| Beta-carotene C | 19 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 52 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 78.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 6 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 |
|---|---|---|---|---|
| Potatoes, mashed, ready-to-eat | 106 | 2 g | 13.3 g | 5 g |
| Potato salad with egg, made with light mayonnaise | 111 | 2.7 g | 15.1 g | 4.5 g |
| Potato salad with egg, made with light mayonnaise-type salad dressing | 111 | 2.7 g | 15.1 g | 4.5 g |
| Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | 108 | 2.1 g | 14.4 g | 4.9 g |
| Potato salad with egg, made with Italian dressing | 114 | 2.8 g | 15.8 g | 4.4 g |
| Potatoes, mashed, home-prepared, whole milk and butter added | 113 | 1.9 g | 16.8 g | 4.2 g |
| Potato salad with egg, made with mayonnaise-type salad dressing | 112 | 2.8 g | 15.9 g | 4.3 g |
| Potatoes, mashed, home-prepared, whole milk and margarine added | 113 | 2 g | 16.9 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in potato?
100 g of potato has 106 kcal. 1 cup (250 g): about 265 kcal.
How much protein is in potato?
Potato contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 4.9 g in 1 cup (250 g). About 7% of its calories come from protein. Compared with other mashed potatoes and white potato mixtures, that is below the median (median 2.2 g).
How many carbs are in potato?
Potato has 13.3 g of total carbohydrates per 100 g, including 1.9 g of fiber and 1.8 g of sugars.
How much fat is in potato?
Potato contains 5 g of fat per 100 g, of which 2.6 g is saturated (13% of the Daily Value).
How much sodium is in potato?
100 g contains 298 mg of sodium, 13% of the 2,300 mg Daily Value.
Does potato have the same nutrition not specified and cooked?
No. Per 100 g, potato, mashed, ready-to-heat has 106 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 2709495. 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.