Calories in Potato, mashed, ready-to-heat, with cheese
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Potato, mashed, ready-to-heat, with cheese contains 138 kcal per 100 g. A typical serving of 1 cup (250 g) provides about 345 kcal.
Roughly 53% of its calories come from fat, with 35% from carbohydrates and 12% 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 13% of the Daily Value for Vitamin B12.
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 | 138 kcal | |
| Total fat C | 8.1 g | 10% |
| Saturated fat C | 4.4 g | 22% |
| Cholesterol C | 22 mg | 7% |
| Sodium C | 336 mg | 15% |
| Total carbohydrates C | 12.1 g | 4% |
| Dietary fiber C | 1.7 g | 6% |
| Total sugars C | 1.6 g | |
| Protein C | 4.3 g | 9% |
| Vitamin A C | 81 µg | 9% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 0.34 mg | 2% |
| Vitamin K C | 2.4 µg | 2% |
| Thiamin (B1) C | 0.079 mg | 7% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 0.92 mg | 6% |
| Vitamin B6 C | 0.11 mg | 6% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 C | 0.31 µg | 13% |
| Choline C | 15.8 mg | 3% |
| Calcium C | 106 mg | 8% |
| Iron C | 0.26 mg | 1% |
| Magnesium C | 15 mg | 4% |
| Phosphorus C | 104 mg | 8% |
| Potassium C | 253 mg | 5% |
| Zinc C | 0.66 mg | 6% |
| Copper C | 0.013 mg | 1% |
| Selenium C | 3.7 µg | 7% |
% 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 12%
- Carbohydrates 35%
- Fat 53%
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
- Protein4.3 gin the top quarter of mashed potatoes and white potato mixtures (median 2.2 g)
- Fiber1.7 gin the top quarter of mashed potatoes and white potato mixtures (median 1.3 g)
- Sugars1.6 gbelow the median for mashed potatoes and white potato mixtures (median 1.8 g)
- Fat8.1 gabove the median for mashed potatoes and white potato mixtures (median 4.5 g)
- Saturated fat4.4 gin the top quarter of mashed potatoes and white potato mixtures (median 1.8 g)
- Sodium336 mgin the top quarter of mashed potatoes and white potato mixtures (median 235 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water73.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.9 g |
|---|---|
| Polyunsaturated fat C | 0.74 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.64 g |
| SFA 4:0 C | 0.15 g |
| SFA 6:0 C | 0.12 g |
| SFA 8:0 C | 0.076 g |
| SFA 10:0 C | 0.19 g |
| SFA 12:0 C | 0.21 g |
| SFA 14:0 C | 0.69 g |
| SFA 16:0 C | 2.1 g |
| SFA 18:0 C | 0.78 g |
| MUFA 18:1 C | 1.8 g |
| PUFA 18:3 C | 0.092 g |
| PUFA 20:4 C | 0.012 g |
| MUFA 16:1 C | 0.13 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.018 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.005 g |
Carotenoids (6)
| Beta-carotene C | 17 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 80 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 73.8 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 |
|---|---|---|---|---|
| Potatoes, au gratin, home-prepared from recipe using butter | 134 | 5.1 g | 11.3 g | 7.6 g |
| Potatoes, au gratin, home-prepared from recipe using margarine | 132 | 5.1 g | 11.3 g | 7.6 g |
| Potato salad with egg, made with creamy dressing | 142 | 2.9 g | 14.9 g | 7.9 g |
| Potato salad, home-prepared | 143 | 2.7 g | 11.2 g | 8.2 g |
| Potato salad, made with creamy dressing | 140 | 1.6 g | 16.8 g | 7.5 g |
| Spinach and cheese casserole | 130 | 7.1 g | 9.9 g | 7.6 g |
| Squash, summer, souffle | 125 | 4.7 g | 6.9 g | 8.9 g |
| Potato patty | 171 | 3.9 g | 13.5 g | 11.3 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 138 kcal. 1 cup (250 g): about 345 kcal.
How much protein is in potato?
Potato contains 4.3 g of protein per 100 g (9% of the 50 g Daily Value), or 10.7 g in 1 cup (250 g). About 12% 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 potato?
Potato has 12.1 g of total carbohydrates per 100 g, including 1.7 g of fiber and 1.6 g of sugars.
How much fat is in potato?
Potato contains 8.1 g of fat per 100 g, of which 4.4 g is saturated (22% of the Daily Value).
What vitamins and minerals does potato contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in potato?
100 g contains 336 mg of sodium, 15% 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, with cheese has 138 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 2709508. 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.