Calories in Potato, mashed, from fresh, NFS
Generic food Raw Vegetables
Potato, mashed, from fresh, NFS contains 114 kcal per 100 g. A typical serving of 1 cup (250 g) provides about 285 kcal.
Roughly 61% of its calories come from carbohydrates, with 32% 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).
100 g provides 19% of the Daily Value for copper, 16% of the Daily Value for Vitamin B6 and 11% 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 | 114 kcal | |
| Total fat C | 4.1 g | 5% |
| Saturated fat C | 2.2 g | 11% |
| Cholesterol C | 10 mg | 3% |
| Sodium C | 210 mg | 9% |
| Total carbohydrates C | 17.6 g | 6% |
| Dietary fiber C | 1.2 g | 4% |
| Total sugars C | 2.1 g | |
| Protein C | 2.2 g | 4% |
| Vitamin A C | 37 µg | 4% |
| Vitamin C C | 10.1 mg | 11% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.25 mg | 2% |
| Vitamin K C | 1.5 µg | 1% |
| Thiamin (B1) C | 0.088 mg | 7% |
| Riboflavin (B2) C | 0.054 mg | 4% |
| Niacin (B3) C | 1.1 mg | 7% |
| Vitamin B6 C | 0.27 mg | 16% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 C | 0.04 µg | 2% |
| Choline C | 15.3 mg | 3% |
| Calcium C | 25 mg | 2% |
| Iron C | 0.28 mg | 2% |
| Magnesium C | 21 mg | 5% |
| Phosphorus C | 58 mg | 5% |
| Potassium C | 330 mg | 7% |
| Zinc C | 0.3 mg | 3% |
| Copper C | 0.17 mg | 19% |
| Selenium C | 0.9 µg | 2% |
% 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 61%
- Fat 32%
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
- Fiber1.2 gbelow the median for mashed potatoes and white potato mixtures (median 1.3 g)
- Sugars2.1 gabove the median for mashed potatoes and white potato mixtures (median 1.8 g)
- Fat4.1 gbelow the median for mashed potatoes and white potato mixtures (median 4.5 g)
- Saturated fat2.2 gabove the median for mashed potatoes and white potato mixtures (median 1.8 g)
- Sodium210 mgbelow 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
- Water74.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 0.42 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 | 0.37 g |
| SFA 4:0 C | 0.077 g |
| SFA 6:0 C | 0.059 g |
| SFA 8:0 C | 0.037 g |
| SFA 10:0 C | 0.087 g |
| SFA 12:0 C | 0.1 g |
| SFA 14:0 C | 0.33 g |
| SFA 16:0 C | 1 g |
| SFA 18:0 C | 0.39 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0.044 g |
| PUFA 20:4 C | 0.005 g |
| MUFA 16:1 C | 0.063 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.007 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 12 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 36 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 74.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 8 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 |
|---|---|---|---|---|
| Ginger root, raw Raw | 80 | 1.8 g | 17.8 g | 0.75 g |
| Corn, sweet, white, raw Raw | 86 | 3.2 g | 19 g | 1.2 g |
| Potato, white, flesh and skin, raw Raw | 69 | 1.7 g | 15.7 g | 0.1 g |
| Potatoes, russet, flesh and skin, raw Raw | 79 | 2.1 g | 18.1 g | 0.08 g |
| Potatoes, hash brown, refrigerated, unprepared Raw | 84 | 1.8 g | 19.2 g | 0.08 g |
| Sweet corn, yellow, raw Raw | 86 | 3.3 g | 18.7 g | 1.4 g |
| Potatoes, red, flesh and skin, raw Raw | 70 | 1.9 g | 15.9 g | 0.14 g |
| Potatoes, flesh and skin, raw Raw | 77 | 2.1 g | 17.5 g | 0.09 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 114 kcal. 1 cup (250 g): about 285 kcal. 1 potato, any size (147 g): about 168 kcal.
How much protein is in raw potato?
Raw potato contains 2.2 g of protein per 100 g (4% of the 50 g Daily Value), or 5.4 g in 1 cup (250 g). About 7% of its calories come from protein.
How many carbs are in raw potato?
Raw potato has 17.6 g of total carbohydrates per 100 g, including 1.2 g of fiber and 2.1 g of sugars.
How much fat is in raw potato?
Raw potato contains 4.1 g of fat per 100 g, of which 2.2 g is saturated (11% 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 (19% DV), Vitamin B6 (16% DV) and Vitamin C (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw potato?
100 g contains 210 mg of sodium, 9% of the 2,300 mg Daily Value.
Does potato have the same nutrition raw and cooked?
No. Per 100 g, potato, mashed, from fresh, NFS has 114 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 2709499. 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.