Potato, mashed, NFS
Common food
Photo: Wikipedia
Mashed potato is a creamy, fluffy comfort staple made by mashing boiled potatoes with milk, butter, and seasoning. Its texture ranges from silky smooth to rustic and chunky, with a mild, earthy, and subtly sweet flavor that acts as a perfect canvas for other ingredients. Nutritionally, it's primarily a carbohydrate source, providing quick energy with a modest amount of fat from its typical additions.
Calorie split: 7% protein · 61% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People adore mashed potatoes for their ultimate comfort-food status—warm, creamy, and nostalgic. Their incredible versatility makes them a beloved side for everything from holiday roasts to simple weeknight sausages, easily customized with garlic, herbs, cheese, or chives.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high glycemic index, which can cause rapid blood-sugar spikes, making portion control important for those managing diabetes or insulin resistance. To counteract this, pair a moderate serving with a source of protein (like chicken or beans) and healthy fat (like olive oil or avocado) to slow digestion. Be mindful of added sodium from salt or bouillon; use herbs and spices for flavor instead.
Key benefits
- Good source of potassium, an essential mineral for nerve and muscle function.
- Provides vitamin C, an antioxidant that supports immune health.
- Contains resistant starch when cooled, which may benefit gut health.
- A versatile, gluten-free base for countless meals.
- A familiar, comforting food that can be easily fortified with nutrients.
🍽️ 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 a staggering 3,747 pounds (about 1,699 kg)—enough to fill a large hot tub.
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
What's the difference between mashed and whipped potatoes?
Whipped potatoes are mashed with a whisk or electric mixer to incorporate more air, resulting in an exceptionally light, fluffy, and smooth texture. Traditional mashed potatoes are often denser and may have a more rustic, chunky consistency.
Can I make mashed potatoes without dairy?
Absolutely. Substitute milk and butter with unsweetened plant-based milk (like oat or soy) and a neutral oil, vegan butter, or even some starchy potato cooking water to achieve a creamy texture.
Why do my mashed potatoes turn out gluey?
Gluey texture is caused by overworking the potatoes, which breaks down too much starch. Use a potato ricer or food mill for best results, or mash gently by hand only until just combined. Avoid using a food processor or blender.
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.