Potato, mashed, from fresh, made with milk
Common food
Photo: Wikipedia
Creamy, fluffy, and comforting, mashed potatoes made with milk are a staple side with a smooth, rich texture and a mild, buttery flavor. At 114 kcal per 100g, they offer a good balance of carbohydrates for energy, with a modest amount of protein and fat from the milk. This classic preparation transforms the humble potato into a velvety, satisfying dish.
Calorie split: 7% protein · 61% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love them for their ultimate comfort food status—warm, creamy, and incredibly versatile as a canvas for butter, gravy, or herbs. They are a nostalgic, universal side dish that pairs perfectly with roasts, stews, and grilled meats.
⚠️ Watch-outs & how to enjoy it better
The main downside is their high glycemic index, which can cause rapid blood-sugar spikes, especially for those managing diabetes. To counteract this, pair a moderate portion with a source of protein (like chicken or beans) and non-starchy vegetables, or stir in a tablespoon of olive oil or butter to slow digestion.
Key benefits
- Good source of energy from complex carbohydrates
- Provides potassium for muscle and nerve function
- Contains vitamin B6 for metabolism and brain health
- Offers a small amount of protein and calcium from milk
- Naturally gluten-free and low in sodium when made simply
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest serving of mashed potatoes was set in 2017 at a festival in the U.S., weighing over 3,700 pounds—enough to fill a small swimming pool.
Full nutrition (USDA data · scales with serving)
| Water | 74.8 g |
| Energy | 114 kcal |
| Protein | 2.1 g |
| Total lipid (fat) | 4.1 g |
| Carbohydrate, by difference | 17.6 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 58.0 mg |
| Potassium, K | 330 mg |
| Sodium, Na | 210 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 10.1 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 15.3 mg |
| Vitamin B-12 | 0.04 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 37.0 ug |
| Retinol | 36.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.33 g |
| SFA 16:0 | 1.00 g |
| SFA 18:0 | 0.39 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 1.00 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:3 | 0.04 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 | 10.0 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 mashed potatoes from a mix less nutritious?
Instant mashed potato mixes often contain added sodium, preservatives, and sometimes artificial flavors. Making them from fresh potatoes with milk gives you more control over ingredients and retains more natural nutrients and fiber.
Can I make them dairy-free?
Yes, you can substitute the milk with unsweetened plant-based milk (like oat or soy) and use olive oil or vegan butter for richness. The texture may be slightly different but still delicious.
Why do my mashed potatoes turn gluey?
Over-mashing or using a food processor ruptures potato starch cells, releasing too much starch and creating a gluey texture. Use a ricer or mash gently by hand just until combined for the fluffiest result.
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 1.14 kcal/g · 8% calories from protein · 1.2 g fiber · 2.1 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: 0.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.