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Mashed Potatoes

Potatoes, mashed, home-prepared, whole milk added

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Nutrition Facts

Serving Size

1 cup (210g)

Amount per serving

Calories

174

% Daily Value *

Total Fat 1.2g

Saturated Fat 0.6g

Trans Fat

Cholesterol 4mg

Sodium 634mg

Total Carbohydrate 36.9g

Dietary Fiber 3.2g

Total Sugars 3.1g

Protein 4g

Vitamin D 17 IU

Calcium 50mg

Iron 1mg

Potassium 622mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
14%
13 mg
Thiamin
16%
0.19 mg
Riboflavin
7%
0.09 mg
Niacin
15%
2.35 mg
Pantothenic Acid
20%
1.02 mg
Vitamin B6
29%
0.49 mg
Folate
16.8 mcg
Folic Acid
0 mcg
Food Folate
16.8 mcg
Fortified Folate
16.8 mcg
Choline
5%
27.9 mg
Betaine
0.63 mg
Vitamin B12
6%
0.15 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
2%
14.7 mcg
Retinol
14.7 mcg
Beta Carotene
4.2 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
1%
56.7 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
16.8 mcg
Vitamin E
0%
0.04 mg
Added Vitamin E
0 mg
Beta Tocopherol
0 mg
Gamma Tocopherol
0 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0.42 mcg
Vitamin D2
Vitamin D3
0.42 mcg
Vitamin D
4%
16.8 IU
Vitamin K
3%
3.78 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
4%
50.4 mg
Iron
3%
0.57 mg
Magnesium
9%
37.8 mg
Phosphorus
8%
96.6 mg
Potassium
13%
622 mg
Sodium
28%
634 mg
Zinc
5%
0.59 mg
Copper
34%
0.3 mg
Manganese
11%
0.25 mg
Selenium
3%
1.68 mcg
Fluoride
0 mcg
Iodine

Fat
2%
1.2 g
Saturated Fat
3%
0.63 g
Butyric Acid
0.02 g
Caproic Acid
0.02 g
Caprylic Acid
0.02 g
Capric Acid
0.03 g
Lauric Acid
0.03 g
Tridecylic Acid
0 g
Myristic Acid
0.1 g
Pentadecylic Acid
0 g
Palmitic Acid
0.29 g
Margaric Acid
0 g
Stearic Acid
0.12 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
0.26 g
Myristoleic Acid
0 g
Pentadecenoic Acid
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
0.26 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.14 g
9,12-octadecadienoic Acid
0.09 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.04 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
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)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
1%
4.2 mg
Phytosterols
0 mg
Stigmasterols
Campesterol
Beta Sitosterol

Protein
8%
4.01 g
Tryptophan
0.06 g
Threonine
0.15 g
Isoleucine
0.17 g
Leucine
0.28 g
Lysine
0.27 g
Methionine
0.07 g
Cystine
0.04 g
Phenylalanine
0.19 g
Tyrosine
0.16 g
Valine
0.24 g
Arginine
0.17 g
Histidine
0.1 g
Alanine
0.13 g
Aspartic Acid
0.83 g
Glutamic Acid
0.73 g
Glycine
0.11 g
Proline
0.21 g
Serine
0.19 g
Hydroxyproline

Carbohydrates
13%
36.9 g
Fibre
11%
3.15 g
Soluble Fibre
Insoluble Fibre
Sugar
3.11 g
Added Sugar
Sucrose
0.34 g
Glucose
0.65 g
Fructose
0.53 g
Lactose
1.6 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch

Calories
174 kcal
Water
165 g
Ash
3.07 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (210 g)

Nutrient Sources

  • Excellent source of Vitamin B6
  • Excellent source of Sodium
  • Excellent source of Copper
  • Good source of Thiamin
  • Good source of Niacin
  • Good source of Pantothenic Acid

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

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

Protein Quality Score: 100%

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Mashed Potatoes contains 1.9g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (37g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 33.7g per 1 cup

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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