How Many Calories in Mashed Potatoes? Nutrition Facts & Macros
A cup of mashed potatoes (210 g) has 237 calories
Protein 3.9g · Carbs 35.3g · Fat 8.9g
Mashed potatoes are a classic comfort food side dish — creamy, rich, and satisfying. At 113 kcal per 100 g, they're notably higher in calories than a plain boiled potato (77 kcal) because of the added butter and whole milk. The dairy gives them their smooth, creamy texture but also raises the fat content from 0.1 g to 4.22 g per 100 g. Still a decent source of potassium (284 mg) and vitamin B6 (0.222 mg). Mashed potatoes are about 76% water by weight.
473 kJ · per 100g · Water: 75.56 g
Calorie Calculator: Mashed Potatoes
210 g Mashed Potatoes contains 237 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (210 g) | 237 kcal | 3.9g | 35.3g | 8.9g |
| 1/2 cup (105 g) | 119 kcal | 2g | 17.7g | 4.4g |
| 100 grams | 113 kcal | 1.9g | 16.8g | 4.2g |
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Mashed Potatoes — Nutrition Facts
| Mashed Potatoes | per 100g |
|---|---|
| Calories | 113 kcal |
| Protein | 1.86 g |
| Fat | 4.22 g |
| Carbs | 16.81 g |
| Fiber | 1.5 g |
| Sugar | 1.43 g |
| Sodium | 317 mg |
| Potassium | 284 mg |
| Magnesium | 18 mg |
| Phosphorus | 45 mg |
| Vitamin C | 6 mg |
| Vitamin B6 | 0.222 mg |
| Folate | 8 mcg |
| Manganese | 0.114 mg |
| Water | 75.56 g |
Source: USDA FoodData Central (FDC ID: 168555) · Data verified April 2026
Variations
Home-prepared with butter & whole milk (default)
113 kcal per 100 g. The classic recipe with whole milk and butter. Fat 4.22 g, saturated fat 2.61 g. Creamy texture, rich flavour. This is the USDA reference preparation (FDC 168555).
Instant (reconstituted)
~97 kcal per 100 g (estimate). Made from dehydrated potato flakes with water and margarine. Less rich than homemade — lower fat, blander taste. Often fortified with vitamins. Convenient but less satisfying texture.
Loaded (extra butter, sour cream, cheese)
~170 kcal per 100 g (estimate). The indulgent version with extra butter, sour cream, cheddar cheese, and sometimes bacon bits. Fat content can exceed 10 g per 100 g. About 50% more calories than standard mashed. A side dish that can rival the main course in calories.
Dietary Perspectives
For Weight Loss
A cup of mashed potatoes (210 g) has 237 kcal — moderate, but the butter and milk add significant calories compared to a plain boiled potato (77 kcal/100 g = 162 kcal per cup). Mashed potatoes lack the satiety of whole baked potatoes because the smooth texture bypasses chewing signals. Plain boiled potatoes rank #1 on the Satiety Index, but mashing with butter reduces that advantage. For weight loss, a baked potato with skin is better — more fiber, more filling. If eating mashed, use skim milk and skip the butter to cut to roughly 85 kcal/100 g.
For Athletic Performance
Good carb source at 16.81 g/100 g — a cup provides 35 g of carbohydrates. The potassium (284 mg/100 g) and vitamin B6 (0.222 mg) support post-exercise recovery. Low protein (1.86 g) means you should pair it with meat or another protein source. A solid post-workout comfort meal when combined with chicken or fish. The smooth texture makes it quick to digest, which is useful in the post-exercise refuelling window.
For Keto
NOT suitable for keto — 15.3 g net carbs per 100 g (16.81 g carbs minus 1.5 g fiber). A cup (210 g) has roughly 32 g net carbs, blowing through most daily keto limits. Even half a cup provides about 16 g net carbs. Potatoes are one of the highest-carb vegetables. The classic keto substitute is cauliflower mash — about 3 g net carbs per 100 g with a similar creamy texture when made with butter and cream. You can also add cream cheese or roasted garlic to cauliflower mash for extra richness.
Frequently Asked Questions
How many calories are in mashed potatoes?
A cup of homemade mashed potatoes with butter and whole milk (210 g) has about 237 calories. Per 100 g, that's 113 kcal. Half a cup (105 g) has about 119 kcal. The calories come mostly from carbs (16.81 g) and fat (4.22 g) — the butter and milk add significant calories compared to plain boiled potatoes (77 kcal/100 g).
How many carbs are in mashed potatoes?
Per 100 g, mashed potatoes have 16.81 g of carbohydrates, including 1.5 g of fiber and 1.43 g of sugar. A cup (210 g) has about 35 g of carbs. That's actually fewer carbs per 100 g than a plain boiled potato (20 g) because the added butter and milk dilute the starch content.
Are mashed potatoes healthy?
Mashed potatoes provide potassium (284 mg/100 g), vitamin B6, and vitamin C (6 mg). However, the added butter and milk raise calories and saturated fat (2.61 g/100 g). For a healthier version, use skim milk and skip the butter — this drops calories to roughly 85 kcal/100 g while keeping the creamy texture. Adding roasted garlic or herbs boosts flavour without extra calories.
Mashed potatoes vs baked potato — which has fewer calories?
A baked potato with skin has about 93 kcal per 100 g, while mashed potatoes have 113 kcal per 100 g — about 22% more. The difference comes entirely from the butter and milk in mashed potatoes. A plain baked potato also has more fiber (2.1 g vs 1.5 g) and less saturated fat (0.04 g vs 2.61 g). For fewer calories and more nutrients, baked potato wins.
Are mashed potatoes good for weight loss?
Mashed potatoes are a moderate option — a cup (210 g) has 237 kcal. The smooth texture bypasses chewing signals that help with satiety, making it easier to overeat compared to whole baked potatoes. Plain boiled potatoes rank #1 on the Satiety Index, but mashing with butter reduces that advantage. For weight loss, baked potato with skin is better — more fiber, more filling, fewer calories.
Are mashed potatoes keto-friendly?
No — mashed potatoes have 15.3 g of net carbs per 100 g (16.81 g carbs minus 1.5 g fiber). A cup (210 g) has about 32 g of net carbs, exceeding most daily keto limits. Even half a cup has roughly 16 g net carbs. The classic keto substitute is cauliflower mash — about 3 g net carbs per 100 g with a similar creamy texture when made with butter and cream.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mashed Potatoes | 113 | 1.86g | 16.81g | 4.22g |
| Potato | 86 | 1.71g | 20.01g | 0.1g |
| French Fries (Restaurant) | 289 | 3.49g | 37.2g | 14.04g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Hash Brown | 265 | 3g | 35.11g | 12.52g |
per 100g
Per 100 g, mashed potatoes (113 kcal) sit between a plain boiled potato (77 kcal) and french fries (312 kcal). The added butter and milk raise calories by 47% over boiled, but it's still far lighter than fried preparations.
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