Potato, mashed, from dry mix, made with milk
Common food
Photo: Wikipedia
Mashed potatoes from a dry mix are a convenient, shelf-stable staple that transforms into a creamy, smooth side dish with a mild, buttery flavor. Nutritionally, they are primarily a source of quick energy from carbohydrates, with a modest amount of fat contributing to their rich mouthfeel.
Calorie split: 7% protein · 42% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love them for their effortless convenience and reliably creamy texture, which makes them a go-to comfort food. They serve as a blank canvas, easily customized with herbs, garlic, or cheese to suit any meal.
⚠️ Watch-outs & how to enjoy it better
The primary downside is their high glycemic load, which can cause rapid blood-sugar spikes, and they often contain added sodium. To counteract this, pair a moderate portion with a protein (like chicken or beans) and a non-starchy vegetable (like broccoli) to slow digestion and add nutritional balance.
Key benefits
- Long shelf life and minimal storage requirements
- Quick and simple preparation with consistent results
- Provides quick-release carbohydrates for energy
- A familiar, comforting base for many meals
- Low in naturally occurring fiber and sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Instant mashed potato flakes were a key ingredient in the NASA space program, used as a binder in the first food eaten on the Moon during the Apollo 11 mission.
Full nutrition (USDA data · scales with serving)
| Water | 77.4 g |
| Energy | 117 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 6.7 g |
| Carbohydrate, by difference | 12.6 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 0.19 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 48.0 mg |
| Potassium, K | 192 mg |
| Sodium, Na | 252 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 11.7 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.91 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 13.5 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 63.0 ug |
| Retinol | 61.0 ug |
| Carotene, beta | 23.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5.0 ug |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.10 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.14 g |
| SFA 12:0 | 0.16 g |
| SFA 14:0 | 0.51 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.65 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.73 g |
| PUFA 18:2 | 0.64 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 16.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, made from dried potatoes, reduced fat — USDA does not publish this profile for Potato.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.37 g |
| Lysine | 0.35 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.27 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 0.94 g |
| Glycine | 0.19 g |
| Proline | 0.20 g |
| Serine | 0.23 g |
FAQ
Are instant mashed potatoes less nutritious than fresh?
They can be, as the drying process may reduce some heat-sensitive vitamins like vitamin C. However, they are often fortified with nutrients like iron and B vitamins. The main nutritional difference often lies in added sodium and fats in the mix.
How can I make them taste less 'instant'?
Use warm milk or cream instead of water, stir in real butter, and season generously with fresh black pepper, chives, or roasted garlic. Mixing in a small amount of sour cream or cream cheese also adds richness and depth.
What is the best way to store leftovers?
Refrigerate leftovers in an airtight container for up to 3-4 days. They can become gummy when reheated, so gently rewarm with a splash of milk on the stovetop or in the microwave, stirring frequently.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.17 kcal/g · 7% calories from protein · 0.9 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.