Calories in Potatoes, mashed, prepared from granules, without milk, whole milk and margarine
Generic food Vegetables
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine contains 108 kcal per 100 g. A typical serving of 1 cup (210 g) provides about 227 kcal.
Roughly 52% of its calories come from carbohydrates, with 40% 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.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 108 kcal | |
| Total fat ? | 4.9 g | 6% |
| Saturated fat ? | 1.3 g | 6% |
| Cholesterol ? | 3 mg | 1% |
| Sodium ? | 263 mg | 11% |
| Total carbohydrates C | 14.4 g | 5% |
| Dietary fiber ? | 2.2 g | 8% |
| Total sugars | not reported | |
| Protein ? | 2.1 g | 4% |
| Vitamin A C | 44 µg | 5% |
| Vitamin C ? | 6 mg | 7% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.079 mg | 7% |
| Riboflavin (B2) ? | 0.077 mg | 6% |
| Niacin (B3) ? | 0.76 mg | 5% |
| Pantothenic acid (B5) ? | 0.13 mg | 3% |
| Vitamin B6 ? | 0.01 mg | 0.6% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 35 mg | 3% |
| Iron ? | 0.19 mg | 1% |
| Magnesium ? | 19 mg | 5% |
| Phosphorus ? | 60 mg | 5% |
| Potassium ? | 145 mg | 3% |
| Zinc ? | 0.24 mg | 2% |
| Copper ? | 0.022 mg | 2% |
| Manganese ? | 0.003 mg | 0.1% |
| Selenium C | 0.5 µg | 0.9% |
% 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 7%
- Carbohydrates 52%
- Fat 40%
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
- Protein2.1 gabove the median for vegetables and vegetable products (median 2 g)
- Fat4.9 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat1.3 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium263 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
- Water77.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 2 g |
|---|---|
| Polyunsaturated fat ? | 1.4 g |
Amino acids (18)
| Tryptophan ? | 0.023 g |
|---|---|
| Threonine ? | 0.09 g |
| Isoleucine ? | 0.11 g |
| Leucine ? | 0.17 g |
| Lysine ? | 0.15 g |
| Methionine ? | 0.04 g |
| Cystine ? | 0.022 g |
| Phenylalanine ? | 0.096 g |
| Tyrosine ? | 0.091 g |
| Valine ? | 0.13 g |
| Arginine ? | 0.083 g |
| Histidine ? | 0.051 g |
| Alanine ? | 0.071 g |
| Aspartic acid ? | 0.25 g |
| Glutamic acid ? | 0.39 g |
| Glycine ? | 0.053 g |
| Proline ? | 0.15 g |
| Serine ? | 0.099 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 1.3 g |
| SFA 4:0 ? | 0.023 g |
| SFA 6:0 ? | 0.014 g |
| SFA 8:0 ? | 0.008 g |
| SFA 10:0 ? | 0.019 g |
| SFA 12:0 ? | 0.024 g |
| SFA 14:0 ? | 0.087 g |
| SFA 16:0 ? | 0.71 g |
| SFA 18:0 ? | 0.4 g |
| MUFA 18:1 ? | 2 g |
| PUFA 18:3 ? | 0.076 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.018 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (3)
| Beta-carotene C | 48 µg |
|---|---|
| Retinol C | 40 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Sterols (1)
| Phytosterols ? | 14 mg |
|---|
Other components (6)
| Water ? | 77.5 g |
|---|---|
| Ash ? | 1.1 g |
| Energy ? | 452 kJ |
| Vitamin A, IU C | 213 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 7 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 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, mashed, ready-to-heat, with gravy | 94 | 1.7 g | 11.7 g | 4.5 g |
| Broccoli casserole with noodles | 112 | 3.6 g | 15.9 g | 3.8 g |
| Broccoli casserole with rice | 107 | 4.1 g | 15.1 g | 3.6 g |
| Potato salad, German style | 108 | 2.9 g | 17.2 g | 3.2 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 108 kcal. 1 cup (210 g): about 227 kcal.
How much protein is in potatoes?
Potatoes contains 2.1 g of protein per 100 g (4% of the 50 g Daily Value), or 4.3 g in 1 cup (210 g). About 7% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in potatoes?
Potatoes has 14.4 g of total carbohydrates per 100 g, including 2.2 g of fiber.
How much fat is in potatoes?
Potatoes contains 4.9 g of fat per 100 g, of which 1.3 g is saturated (6% of the Daily Value).
How much sodium is in potatoes?
100 g contains 263 mg of sodium, 11% of the 2,300 mg Daily Value.
Does potatoes have the same nutrition not specified and raw?
No. Per 100 g, potatoes, mashed, prepared from granules, without milk, whole milk and margarine has 108 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 168554. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.