Calories in Potatoes, mashed, dehydrated, flakes without milk, dry form
Generic food Dried or dry Vegetables
Potatoes, mashed, dehydrated, flakes without milk, dry form contains 354 kcal per 100 g. A typical serving of 1 cup (60 g) provides about 212 kcal.
Roughly 90% of its calories come from carbohydrates, with 9% from protein and 1% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 90% of the Daily Value for Vitamin C, 82% of the Daily Value for Thiamin (B1) and 44% of the Daily Value for Vitamin B6.
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 354 kcal | |
| Total fat C | 0.41 g | 0.5% |
| Saturated fat C | 0.17 g | 0.8% |
| Cholesterol Z | 0 mg | 0% |
| Sodium L | 77 mg | 3% |
| Total carbohydrates C | 81.2 g | 30% |
| Dietary fiber M | 6.6 g | 24% |
| Total sugars M | 3.4 g | |
| Protein C | 8.3 g | 17% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 81 mg | 90% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.03 mg | 0.2% |
| Vitamin K I | 8.7 µg | 7% |
| Thiamin (B1) C | 0.99 mg | 82% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 6.3 mg | 39% |
| Pantothenic acid (B5) C | 2.1 mg | 42% |
| Vitamin B6 C | 0.75 mg | 44% |
| Folate (B9) C | 46 µg | 12% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 54.9 mg | 10% |
| Calcium C | 27 mg | 2% |
| Iron C | 1.2 mg | 7% |
| Magnesium C | 66 mg | 16% |
| Phosphorus C | 156 mg | 12% |
| Potassium C | 1,098 mg | 23% |
| Zinc C | 0.7 mg | 6% |
| Copper C | 0.16 mg | 18% |
| Manganese C | 0.16 mg | 7% |
| Selenium M | 13.4 µg | 24% |
% 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 9%
- Carbohydrates 90%
- Fat 1%
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
- Protein8.3 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber6.6 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars3.4 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat0.41 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.17 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium77 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water6.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.009 g |
|---|---|
| Polyunsaturated fat C | 0.14 g |
Sugars and starch (7)
| Starch M | 70.6 g |
|---|---|
| Sucrose M | 0.99 g |
| Glucose M | 0.89 g |
| Fructose M | 0.98 g |
| Lactose M | 0 g |
| Maltose M | 0.5 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.079 g |
|---|---|
| Threonine M | 0.27 g |
| Isoleucine M | 0.27 g |
| Leucine M | 0.43 g |
| Lysine M | 0.46 g |
| Methionine M | 0.13 g |
| Cystine M | 0.11 g |
| Phenylalanine M | 0.49 g |
| Tyrosine M | 0.23 g |
| Valine M | 0.43 g |
| Arginine M | 0.43 g |
| Histidine M | 0.15 g |
| Alanine M | 0.29 g |
| Aspartic acid M | 1.9 g |
| Glutamic acid M | 1.4 g |
| Glycine M | 0.24 g |
| Proline M | 0.28 g |
| Serine M | 0.32 g |
| Hydroxyproline M | 0 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.023 g |
| Linoleic acid (omega-6, 18:2) C | 0.093 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.001 g |
| SFA 12:0 C | 0.005 g |
| SFA 14:0 C | 0.002 g |
| SFA 16:0 C | 0.075 g |
| SFA 18:0 C | 0.077 g |
| SFA 20:0 M | 0.005 g |
| MUFA 18:1 C | 0.007 g |
| PUFA 18:3 C | 0.027 g |
| PUFA 20:4 C | 0 g |
| SFA 22:0 M | 0.002 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.001 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (14)
| Beta-carotene I | 6 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 37 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.01 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Water C | 6.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 3.5 g |
| Theobromine Z | 0 mg |
| Energy C | 1,480 kJ |
| Vitamin A, IU C | 11 IU |
| Folic acid Z | 0 µg |
| Folate, food C | 46 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Potatoes
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seaweed, agar, dried Dried or dry | 306 | 6.2 g | 80.9 g | 0.3 g |
| Mushrooms, shiitake, dried Dried or dry | 296 | 9.6 g | 75.4 g | 0.99 g |
| Potato flour | 357 | 6.9 g | 83.1 g | 0.34 g |
| Leeks, (bulb and lower-leaf portion), freeze-dried Dried or dry | 321 | 15.2 g | 74.7 g | 2.1 g |
| Flour, potato | 353 | 8.1 g | 79.9 g | 0.95 g |
| Kanpyo, (dried gourd strips) Dried or dry | 258 | 8.6 g | 65 g | 0.56 g |
| Pepeao, dried Dried or dry | 298 | 4.8 g | 81 g | 0.44 g |
| Flour, cassava | 359 | 0.92 g | 87.3 g | 0.49 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry potatoes?
100 g of dried or dry potatoes has 354 kcal. 1 cup (60 g): about 212 kcal.
How much protein is in dried or dry potatoes?
Dried or dry potatoes contains 8.3 g of protein per 100 g (17% of the 50 g Daily Value), or 5 g in 1 cup (60 g). About 9% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in dried or dry potatoes?
Dried or dry potatoes has 81.2 g of total carbohydrates per 100 g, including 6.6 g of fiber and 3.4 g of sugars.
How much fat is in dried or dry potatoes?
Dried or dry potatoes contains 0.41 g of fat per 100 g, of which 0.17 g is saturated (0.8% of the Daily Value).
What vitamins and minerals does dried or dry potatoes contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (90% DV), Thiamin (B1) (82% DV), Vitamin B6 (44% DV), Pantothenic acid (B5) (42% DV) and Niacin (B3) (39% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry potatoes?
100 g contains 77 mg of sodium, 3% of the 2,300 mg Daily Value.
Does potatoes have the same nutrition dried or dry and raw?
No. Per 100 g, potatoes, mashed, dehydrated, flakes without milk, dry form has 354 kcal, while potatoes, hash brown, refrigerated, unprepared has 84 kcal. Processing 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170445. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.