Calories in Lefse
Generic food Vegetables
Lefse contains 218 kcal per 100 g. A typical serving of 1 surface inch (1.2 g) provides about 3 kcal.
Roughly 66% of its calories come from carbohydrates, with 26% from fat and 8% 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 23% of the Daily Value for Thiamin (B1), 17% of the Daily Value for copper and 16% of the Daily Value for Niacin (B3).
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 | 218 kcal | |
| Total fat C | 6.3 g | 8% |
| Saturated fat C | 2.7 g | 14% |
| Cholesterol C | 13 mg | 4% |
| Sodium C | 172 mg | 7% |
| Total carbohydrates C | 36.4 g | 13% |
| Dietary fiber C | 2 g | 7% |
| Total sugars C | 2.3 g | |
| Protein C | 4.4 g | 9% |
| Vitamin A C | 56 µg | 6% |
| Vitamin C C | 4.8 mg | 5% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 0.47 mg | 3% |
| Vitamin K C | 4.4 µg | 4% |
| Thiamin (B1) C | 0.27 mg | 23% |
| Riboflavin (B2) C | 0.14 mg | 10% |
| Niacin (B3) C | 2.6 mg | 16% |
| Vitamin B6 C | 0.27 mg | 16% |
| Folate (B9) C | 55 µg | 14% |
| Vitamin B12 C | 0.01 µg | 0.4% |
| Choline C | 13.7 mg | 2% |
| Calcium C | 18 mg | 1% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 64 mg | 5% |
| Potassium C | 271 mg | 6% |
| Zinc C | 0.4 mg | 4% |
| Copper C | 0.16 mg | 17% |
| Selenium C | 4.8 µg | 9% |
% 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 8%
- Carbohydrates 66%
- Fat 26%
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)
- Fiber2 gin the top quarter of mashed potatoes and white potato mixtures (median 1.3 g)
- Sugars2.3 gin the top quarter of mashed potatoes and white potato mixtures (median 1.8 g)
- Fat6.3 gabove the median for mashed potatoes and white potato mixtures (median 4.5 g)
- Saturated fat2.7 gabove the median for mashed potatoes and white potato mixtures (median 1.8 g)
- Sodium172 mgin the lowest quarter of mashed potatoes and white potato mixtures (median 235 mg)
- Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
- Water51.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.5 g |
|---|---|
| Polyunsaturated fat C | 0.92 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.83 g |
| SFA 4:0 C | 0.1 g |
| SFA 6:0 C | 0.074 g |
| SFA 8:0 C | 0.044 g |
| SFA 10:0 C | 0.1 g |
| SFA 12:0 C | 0.12 g |
| SFA 14:0 C | 0.38 g |
| SFA 16:0 C | 1.3 g |
| SFA 18:0 C | 0.52 g |
| MUFA 18:1 C | 1.4 g |
| PUFA 18:3 C | 0.092 g |
| PUFA 20:4 C | 0.006 g |
| MUFA 16:1 C | 0.061 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.011 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 24 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 11 µg |
| Retinol C | 54 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 51.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 26 µg |
| Folate, food C | 11 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fufu | 166 | 1.5 g | 33.6 g | 3 g |
| Potato, french fries, with chili, fast food / restaurant | 241 | 5.2 g | 30.8 g | 10.8 g |
| Potato, french fries, with chili | 241 | 5.2 g | 30.8 g | 10.8 g |
| Potatoes, hash brown, home-prepared | 265 | 3 g | 35.1 g | 12.5 g |
| Potato, hash brown, from school lunch | 218 | 2.6 g | 28.4 g | 11.5 g |
| Potato, hash brown, NFS | 217 | 2.6 g | 28.2 g | 11.5 g |
| Potato, hash brown, ready-to-heat | 217 | 2.6 g | 28.2 g | 11.5 g |
| Potato, french fries, with chili and cheese, fast food / restaurant | 221 | 4.7 g | 24.9 g | 11.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in lefse?
100 g of lefse has 218 kcal. 1 surface inch (1.2 g): about 3 kcal. 1 item (80 g): about 174 kcal.
How much protein is in lefse?
Lefse contains 4.4 g of protein per 100 g (9% of the 50 g Daily Value), or 0.052 g in 1 surface inch (1.2 g). About 8% 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 lefse?
Lefse has 36.4 g of total carbohydrates per 100 g, including 2 g of fiber and 2.3 g of sugars.
How much fat is in lefse?
Lefse contains 6.3 g of fat per 100 g, of which 2.7 g is saturated (14% of the Daily Value).
What vitamins and minerals does lefse contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (23% DV), copper (17% DV), Niacin (B3) (16% DV), Vitamin B6 (16% DV) and Folate (B9) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in lefse?
100 g contains 172 mg of sodium, 7% of the 2,300 mg Daily Value.
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 2709553. 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.