Potato, mashed, from fresh, NFS
Common food
Photo: Wikipedia
This is the classic, creamy comfort food made from boiled and mashed fresh potatoes, often with added milk and butter. It has a smooth, fluffy texture and a mild, earthy flavor that acts as a perfect canvas for seasonings. Nutritionally, it's a moderate-energy source, providing more carbs than protein, with a small amount of fat.
Calorie split: 7% protein · 61% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled comfort-food appeal and its incredible versatility—it can be a simple, buttery side or a rich, creamy base for countless flavors. It's a nostalgic staple in many cultures, evoking memories of family meals and holiday feasts.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, which is a concern for diabetics or those managing insulin resistance. To counteract this, pair it with a source of protein (like chicken or beans) and fat (like olive oil or avocado) to slow digestion. It can also be high in sodium and saturated fat if heavily seasoned with salt and butter; using herbs, garlic, or a splash of low-sodium broth can enhance flavor without the downside.
Key benefits
- Good source of potassium, an essential mineral for fluid balance and muscle function.
- Provides vitamin C, an antioxidant that supports immune health.
- Contains resistant starch when cooled, which can benefit gut health.
- Offers quick, digestible energy from its carbohydrate content.
- Naturally gluten-free, making it a safe staple for those with celiac disease.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest serving of mashed potatoes was set in 2017 in the United States, weighing over 1,500 pounds (about 680 kg).
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
How do I make mashed potatoes extra creamy without adding too much fat?
Use a potato ricer or food mill for a naturally smooth texture. You can also substitute some of the butter/cream with warm milk, starchy potato cooking water, or a dollop of Greek yogurt for creaminess with less fat.
Why do my mashed potatoes become gluey?
Overworking the potatoes with a blender, food processor, or vigorous mashing ruptures too many starch cells, releasing amylose and creating a sticky, paste-like texture. Use a masher, ricer, or fork and mix gently just until combined.
What's the best potato variety for mashing?
Starchy potatoes like Russets or Yukon Golds are ideal. They have a high starch content that breaks down into a light, fluffy, and creamy texture when cooked and mashed.
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.