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Mashed Potatoes

Potatoes, mashed, home-prepared, whole milk and butter added

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Nutrition Facts

Serving Size

1 cup (210g)

Amount per serving

Calories

237

% Daily Value *

Total Fat 8.9g

Saturated Fat 5.5g

Trans Fat 0.3g

Cholesterol 23mg

Sodium 666mg

Total Carbohydrate 35.3g

Dietary Fiber 3.2g

Total Sugars 3g

Protein 3.9g

Vitamin D 21 IU

Calcium 50mg

Iron 1mg

Potassium 596mg

*

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%
12.6 mg
Thiamin
15%
0.18 mg
Riboflavin
7%
0.09 mg
Niacin
14%
2.25 mg
Pantothenic Acid
20%
0.98 mg
Vitamin B6
27%
0.47 mg
Folate
16.8 mcg
Folic Acid
0 mcg
Food Folate
16.8 mcg
Fortified Folate
16.8 mcg
Choline
5%
28.4 mg
Betaine
0.63 mg
Vitamin B12
6%
0.15 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
9%
79.8 mcg
Retinol
77.7 mcg
Beta Carotene
18.9 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
6%
290 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
14.7 mcg
Vitamin E
2%
0.25 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
Vitamin D
5%
21 IU
Vitamin K
4%
4.2 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
4%
50.4 mg
Iron
3%
0.55 mg
Magnesium
9%
37.8 mg
Phosphorus
8%
94.5 mg
Potassium
13%
596 mg
Sodium
29%
666 mg
Zinc
5%
0.57 mg
Copper
32%
0.29 mg
Manganese
10%
0.24 mg
Selenium
3%
1.68 mcg
Fluoride
Iodine

Fat
11%
8.86 g
Saturated Fat
27%
5.49 g
Butyric Acid
0.33 g
Caproic Acid
0.21 g
Caprylic Acid
0.13 g
Capric Acid
0.27 g
Lauric Acid
0.28 g
Tridecylic Acid
0 g
Myristic Acid
0.8 g
Pentadecylic Acid
0 g
Palmitic Acid
2.34 g
Margaric Acid
0.05 g
Stearic Acid
1.07 g
Arachidic Acid
0.01 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
2.25 g
Myristoleic Acid
0 g
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.09 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
2.14 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.01 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.42 g
9,12-octadecadienoic Acid
0.35 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.07 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
0.31 g
Trans Monoenoic Fat
0.28 g
Trans Polyenoic Fat
Cholesterol
8%
23.1 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
8%
3.91 g
Tryptophan
0.07 g
Threonine
0.15 g
Isoleucine
0.17 g
Leucine
0.26 g
Lysine
0.22 g
Methionine
0.07 g
Cystine
0.04 g
Phenylalanine
0.17 g
Tyrosine
0.16 g
Valine
0.23 g
Arginine
0.16 g
Histidine
0.09 g
Alanine
0.12 g
Aspartic Acid
0.79 g
Glutamic Acid
0.69 g
Glycine
0.11 g
Proline
0.21 g
Serine
0.16 g
Hydroxyproline

Carbohydrates
13%
35.3 g
Fibre
11%
3.15 g
Soluble Fibre
Insoluble Fibre
Sugar
3 g
Added Sugar
Sucrose
0.32 g
Glucose
0.61 g
Fructose
0.5 g
Lactose
1.49 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch

Calories
237 kcal
Water
159 g
Ash
3.15 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 Pantothenic Acid

‡ - 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

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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: 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).

† - 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 (36g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 32.2g per 1 cup

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Contains Trans Fat.

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