Calories in Potatoes, mashed, ready-to-eat
Generic food Vegetables
Potatoes, mashed, ready-to-eat contains 106 kcal per 100 g. A typical serving of 1 cup (229 g) provides about 243 kcal.
Roughly 50% of its calories come from carbohydrates, with 42% from fat and 7% from protein (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 49% of the Daily Value for selenium.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 106 kcal | |
| Total fat M | 5 g | 6% |
| Saturated fat C | 2.6 g | 13% |
| Trans fat C | 0.13 g | |
| Cholesterol M | 13 mg | 4% |
| Sodium M | 298 mg | 13% |
| Total carbohydrates C | 13.3 g | 5% |
| Dietary fiber M | 1.9 g | 7% |
| Total sugars M | 1.8 g | |
| Protein M | 2 g | 4% |
| Vitamin A C | 53 µg | 6% |
| Vitamin C M | 0.1 mg | 0.1% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E C | 0.29 mg | 2% |
| Vitamin K C | 2.4 µg | 2% |
| Thiamin (B1) M | 0.085 mg | 7% |
| Riboflavin (B2) M | 0.088 mg | 7% |
| Niacin (B3) M | 1 mg | 6% |
| Pantothenic acid (B5) M | 0.41 mg | 8% |
| Vitamin B6 M | 0.11 mg | 6% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 C | 0.22 µg | 9% |
| Choline ? | 15.7 mg | 3% |
| Calcium M | 34 mg | 3% |
| Iron M | 0.27 mg | 2% |
| Magnesium M | 14 mg | 3% |
| Phosphorus M | 61 mg | 5% |
| Potassium M | 274 mg | 6% |
| Zinc M | 0.3 mg | 3% |
| Copper M | 0.011 mg | 1% |
| Manganese M | 0.091 mg | 4% |
| Selenium M | 26.9 µg | 49% |
% 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 vegetables and vegetable products (median 2 g)
- Fiber1.9 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.8 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat5 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat2.6 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium298 mgin the top quarter of vegetables and vegetable products (median 36 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 |
Sugars and starch (7)
| Starch M | 7.8 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 0.27 g |
| Fructose M | 0.31 g |
| Lactose M | 1.2 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan C | 0.034 g |
|---|---|
| Threonine C | 0.098 g |
| Isoleucine C | 0.12 g |
| Leucine C | 0.2 g |
| Lysine C | 0.18 g |
| Methionine C | 0.054 g |
| Cystine C | 0.021 g |
| Phenylalanine C | 0.12 g |
| Tyrosine C | 0.11 g |
| Valine C | 0.15 g |
| Arginine C | 0.086 g |
| Histidine C | 0.066 g |
| Alanine C | 0.08 g |
| Aspartic acid C | 0.36 g |
| Glutamic acid C | 0.5 g |
| Glycine C | 0.058 g |
| Proline C | 0.18 g |
| Serine C | 0.13 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0.002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.085 g |
| Linoleic acid (omega-6, 18:2) ? | 0.57 g |
| SFA 4:0 M | 0.087 g |
| SFA 6:0 M | 0.068 g |
| SFA 8:0 M | 0.043 g |
| SFA 10:0 M | 0.11 g |
| SFA 12:0 M | 0.12 g |
| SFA 14:0 M | 0.4 g |
| SFA 16:0 M | 1.3 g |
| SFA 18:0 M | 0.46 g |
| SFA 20:0 M | 0.009 g |
| MUFA 18:1 ? | 1.1 g |
| PUFA 18:3 ? | 0.089 g |
| PUFA 20:4 M | 0.007 g |
| SFA 22:0 M | 0.006 g |
| MUFA 14:1 M | 0.041 g |
| MUFA 16:1 ? | 0.079 g |
| PUFA 18:4 M | 0.001 g |
| MUFA 20:1 M | 0.013 g |
| MUFA 22:1 ? | 0.001 g |
| PUFA 22:5 n-3 (DPA) M | 0.003 g |
| SFA 15:0 M | 0.043 g |
| SFA 17:0 M | 0.025 g |
| SFA 24:0 M | 0.002 g |
| TFA 16:1 t M | 0.011 g |
| TFA 18:1 t M | 0.088 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.028 g |
| PUFA 18:2 CLAs M | 0.018 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.002 g |
| MUFA 16:1 c M | 0.067 g |
| MUFA 18:1 c M | 1 g |
| PUFA 18:2 n-6 c,c M | 0.53 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0.003 g |
| MUFA 17:1 M | 0.008 g |
| PUFA 20:3 ? | 0.005 g |
| Fatty acids, total trans-monoenoic C | 0.1 g |
| Fatty acids, total trans-polyenoic C | 0.028 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0.005 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0.001 g |
Carotenoids (15)
| Beta-carotene C | 19 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 52 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 2 IU |
| Vitamin D3 (cholecalciferol) C | 0.1 µg |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta C | 0.01 mg |
| Tocopherol, gamma C | 0.92 mg |
| Tocopherol, delta C | 0.32 mg |
| Tocotrienol, alpha C | 0 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta C | 0 mg |
Other components (14)
| Water M | 78.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.5 g |
| Theobromine Z | 0 mg |
| Energy C | 444 kJ |
| Vitamin A, IU C | 205 IU |
| Vitamin K (Menaquinone-4) C | 0.5 µg |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 6 µg |
| Betaine M | 0.3 mg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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 |
|---|---|---|---|---|
| Potato, mashed, ready-to-heat | 106 | 2 g | 13.3 g | 5 g |
| Potato, mashed, ready-to-heat, NFS | 106 | 2 g | 13.3 g | 5 g |
| Potato, mashed, ready-to-heat, with gravy | 94 | 1.7 g | 11.7 g | 4.5 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 |
| Potato salad with egg, made with Italian dressing | 114 | 2.8 g | 15.8 g | 4.4 g |
| Potato salad with egg, made with mayonnaise-type salad dressing | 112 | 2.8 g | 15.9 g | 4.3 g |
| Tomatoes, scalloped | 110 | 2.7 g | 14.1 g | 5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in potatoes?
100 g of potatoes has 106 kcal. 1 cup (229 g): about 243 kcal. 1 container (700 g): about 742 kcal.
How much protein is in potatoes?
Potatoes contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 4.5 g in 1 cup (229 g). About 7% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in potatoes?
Potatoes 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 potatoes?
Potatoes contains 5 g of fat per 100 g, of which 2.6 g is saturated (13% of the Daily Value).
What vitamins and minerals does potatoes contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (49% DV). The full list is in the vitamins and minerals table above.
How much sodium is in potatoes?
100 g contains 298 mg of sodium, 13% of the 2,300 mg Daily Value.
Does potatoes have the same nutrition not specified and raw?
No. Per 100 g, potatoes, mashed, ready-to-eat has 106 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 169768. 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.