How many calories are in mashed potatoes?
USDA numbers for home-prepared mashed potatoes with whole milk and butter, per 100 g and per cup, with the fat and sodium that come along.
Mashed potatoes are a comfort food that quietly costs more than the potato it started as. The USDA entry for home-prepared mashed potatoes with whole milk and butter comes to 113 calories per 100 g, compared with 93 per 100 g for a plain baked potato. The mistake most people make is logging mashed potatoes as if they were plain potato, which misses the added fat and the 317 mg of sodium per 100 g.
Calories in mashed potatoes per 100 g
According to USDA FoodData Central (SR Legacy entry “Potatoes, mashed, home-prepared, whole milk and butter added”), 100 g of mashed potatoes contains 113 calories (473 kJ), 1.9 g of protein, 17 g of carbohydrates and 4.2 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 113 |
| Energy (kilojoules) | 473 kJ |
| Protein | 1.9 g |
| Carbohydrates | 17 g |
| Fiber | 1.5 g |
| Sugars | 1.4 g |
| Total fat | 4.2 g |
| Saturated fat | 2.6 g |
| Sodium | 317 mg |
| Cholesterol | 11 mg |
| Potassium | 284 mg |
| Calcium | 24 mg |
| Iron | 0.3 mg |
| Vitamin C | 6 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of mashed potatoes:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (210 g) | 237 | 993 | 3.9 g | 35 g | 8.9 g |
Macro breakdown
By energy, mashed potatoes are about 60% carbohydrate, 7% protein and 34% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
By calories mashed potatoes are about 60% carbohydrate and 34% fat, and almost all of that fat comes from the butter and whole milk; the 2.6 g of saturated fat per 100 g is the clearest sign. Sodium is also high for a side dish at 317 mg per 100 g, which is roughly 14% of the 2,300 mg daily limit in a single 100 g scoop.
How mashed potatoes compare with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Baked potato | 93 | 2.5 g | 21 g | 0.1 g |
| Sweet potato | 90 | 2 g | 21 g | 0.1 g |
| Green peas | 84 | 5.4 g | 16 g | 0.2 g |
| Potato salad | 143 | 2.7 g | 11 g | 8.2 g |
| Candied sweet potatoes | 164 | 0.9 g | 32 g | 3.5 g |
Are mashed potatoes good for weight loss?
Mashed potatoes are not off-limits during weight loss, but the portion needs to be honest. A single cup (210 g) is about 237 calories with 8.9 g of fat and 666 mg of sodium, and restaurant scoops are often larger than a cup. The soft texture means they are eaten quickly and are less filling per calorie than a whole baked potato with skin, which has the same carbohydrate but a fraction of the fat. If you want to keep them on the plate, measure a half-cup to a cup, make them at home with less butter, and fill the rest of the plate with vegetables and a lean protein. Swapping to a plain baked potato saves about 20 calories per 100 g and most of the saturated fat.
How to log mashed potatoes in Cal.AI
Scan Food can recognize mashed potatoes on a plate, but it has to guess how much butter and milk went in, so pick the entry that matches your recipe and use Fix Results to swap it if the default looks too light. One cup is about 210 g (237 calories), and a typical restaurant scoop is usually at least that, so adjust the portion with the serving control rather than accepting a half-cup default. The common mistake is logging "potato" or "boiled potato" for a dish that was made with cream, butter and salt.
Frequently asked questions
How many calories are in a cup of mashed potatoes?
One cup (about 210 g) of home-made mashed potatoes with whole milk and butter has about 237 calories, with 3.9 g of protein, 35.3 g of carbohydrate and 8.9 g of fat, including 5.5 g of saturated fat (USDA). It also carries about 666 mg of sodium, which is close to 30% of the 2,300 mg daily guideline.
Why are mashed potatoes higher in calories than a baked potato?
Because of what is mixed in. A plain baked potato with skin has 93 calories and 0.1 g of fat per 100 g, while mashed potatoes made with whole milk and butter have 113 calories and 4.2 g of fat per 100 g (USDA). The potato itself did not change; the butter and milk added fat, saturated fat, cholesterol and sodium.
Are mashed potatoes high in sodium?
Home-made mashed potatoes with milk and butter have about 317 mg of sodium per 100 g in USDA data, so a one-cup serving (210 g) is around 666 mg. That is a large share of the 2,300 mg daily limit from one side dish. Instant and restaurant versions are often saltier still, so check the label or the menu entry when you log them.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Potatoes, mashed, home-prepared, whole milk and butter added” (FDC ID 168555). FoodData Central
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