Mashed Potatoes

Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added

Search All Foods

Prospre Meal Planner Mobile App
  • Download on the App Store Badge
  • Get it on Google Play Badge

Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (210g)

Amount per serving

Calories

244

% Daily Value *

Total Fat 10.1g

13%

Saturated Fat 2g

10%

Trans Fat 1.3g

Cholesterol 4mg

1%

Sodium 361mg

16%

Total Carbohydrate 33.9g

12%

Dietary Fiber 2.7g

10%

Total Sugars 3.7g

Protein 4.5g

Vitamin D 23 IU

6%

Calcium 74mg

6%

Iron 0mg

2%

Potassium 326mg

7%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

15%

13.7 mg

Thiamin

16%

0.19 mg

Riboflavin

13%

0.17 mg

Niacin

11%

1.81 mg

Pantothenic Acid

6%

0.3 mg

Vitamin B6

20%

0.34 mg

Folate

16.8 mcg

Folic Acid

0 mcg

Food Folate

16.8 mcg

Fortified Folate

16.8 mcg

Choline

5%

28.8 mg

Betaine

Vitamin B12

9%

0.21 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

12%

107 mcg

Retinol

101 mcg

Beta Carotene

69.3 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

9%

449 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

14.7 mcg

Vitamin E

7%

1.07 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.04 mg

Gamma Tocopherol

4.58 mg

Delta Tocopherol

1.6 mg

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0.63 mcg

Vitamin D2

Vitamin D3

0.63 mcg

Vitamin D

6%

23.1 IU

Vitamin K

11%

13.2 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

6%

73.5 mg

Iron

2%

0.42 mg

Magnesium

10%

42 mg

Phosphorus

10%

130 mg

Potassium

7%

326 mg

Sodium

16%

361 mg

Zinc

5%

0.5 mg

Copper

7%

0.06 mg

Manganese

18%

0.42 mg

Selenium

21%

11.8 mcg

Fluoride

83.2 mcg

Iodine

Fat

13%

10.1 g

Saturated Fat

10%

2.01 g

Butyric Acid

0.03 g

Caproic Acid

0.03 g

Caprylic Acid

0.03 g

Capric Acid

0.03 g

Lauric Acid

0.03 g

Tridecylic Acid

0 g

Myristic Acid

0.11 g

Pentadecylic Acid

0 g

Palmitic Acid

1.04 g

Margaric Acid

0.01 g

Stearic Acid

0.66 g

Arachidic Acid

0.02 g

Behenic Acid

0.01 g

Lignoceric Acid

0.01 g

Monounsaturated Fat

3.58 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.01 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

3.57 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.01 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

0 g

Polyunsaturated Fat

2.19 g

9,12-octadecadienoic Acid

1.98 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.22 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

0 g

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

1.26 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

1%

4.2 mg

Phytosterols

42 mg

Stigmasterols

Campesterol

Beta Sitosterol

Protein

9%

4.47 g

Tryptophan

0.07 g

Threonine

0.17 g

Isoleucine

0.18 g

Leucine

0.29 g

Lysine

0.24 g

Methionine

0.08 g

Cystine

0.05 g

Phenylalanine

0.26 g

Tyrosine

0.16 g

Valine

0.25 g

Arginine

0.2 g

Histidine

0.09 g

Alanine

0.16 g

Aspartic Acid

0.82 g

Glutamic Acid

0.85 g

Glycine

0.13 g

Proline

0.27 g

Serine

0.18 g

Hydroxyproline

Carbohydrates

12%

33.9 g

Fibre

10%

2.73 g

Soluble Fibre

Insoluble Fibre

Sugar

3.65 g

Added Sugar

Sucrose

0.38 g

Glucose

0.34 g

Fructose

0.38 g

Lactose

2.29 g

Maltose

0.19 g

Galactose

0 g

Sugar Alcohols

Starch

Calories

244 kcal

Water

160 g

Ash

1.95 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (210g)

Nutrient Sources

  • Good source of Thiamin
  • Good source of Vitamin B6
  • Good source of Sodium
  • Good source of Manganese
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low Protein
  • Moderate Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Mashed Potatoes contains 2.1g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (41g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 31.1g per 1 cup

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Contains Trans Fat.

Low in Cholesterol.

Prospre Brand Logo
Copyright © 2021 Prospre Nutrition Inc.