Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is the classic, comforting side dish made from dehydrated potato flakes rehydrated with whole milk and butter, resulting in a smooth, creamy, and fluffy texture. It delivers a rich, buttery flavor with a mild potato taste, making it a staple comfort food. Nutritionally, it provides a moderate energy source with a notable fat content from the added dairy, offering a balance of carbs and fats.
Calorie split: 7% protein · 45% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, homestyle comfort and its ability to pair perfectly with savory mains like roasts, stews, and fried chicken. Its creamy, buttery richness and fluffy texture make it a universally appealing side dish that evokes warmth and family meals.
⚠️ Watch-outs & how to enjoy it better
This preparation can be high in saturated fat and sodium, especially if salted butter or added salt is used, which may concern those monitoring heart health or blood pressure. To counteract this, use unsalted butter, limit added salt, and pair the dish with a fiber-rich vegetable or lean protein to slow digestion and mitigate blood-sugar spikes.
Key benefits
- Quick and convenient to prepare, ideal for busy households.
- Provides a good source of energy from carbohydrates.
- The added butter and milk contribute calcium and vitamin D.
- Offers a comforting, familiar texture and flavor.
- Can be easily portioned and stored for later use.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Instant mashed potato flakes were developed in the 1950s by the USDA as a way to reduce food waste and provide a shelf-stable, nutritious staple, and they were famously used by NASA as part of astronaut meals in the 1960s.
Full nutrition (USDA data · scales with serving)
| Water | 81.2 g |
| Energy | 97.0 kcal |
| Energy | 405 kj |
| Protein | 1.8 g |
| Total lipid (fat) | 5.1 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 10.9 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 1.6 g |
| Sucrose | 0.12 g |
| Glucose | 0.11 g |
| Fructose | 0.12 g |
| Lactose | 1.2 g |
| Maltose | 0.06 g |
| Galactose | 0.00 g |
| Starch | 8.5 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 0.16 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 39.0 mg |
| Potassium, K | 164 mg |
| Sodium, Na | 164 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 2.5 ug |
| Fluoride, F | 42.5 ug |
| Vitamin C, total ascorbic acid | 9.7 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.78 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 10.9 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 47.0 ug |
| Retinol | 46.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 172 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 12.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.19 g |
| SFA 6:0 | 0.12 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.15 g |
| SFA 12:0 | 0.16 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.47 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.63 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.22 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 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 |
| Fatty acids, total trans | 0.17 g |
| Fatty acids, total trans-monoenoic | 0.16 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 14.0 mg |
| Phytosterols | 0.00 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 0.00 mg |
| Beta-sitosterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.07 g |
| Isoleucine | 0.07 g |
| Leucine | 0.12 g |
| Lysine | 0.09 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.06 g |
| Valine | 0.10 g |
| Arginine | 0.07 g |
| Histidine | 0.04 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.33 g |
| Glycine | 0.05 g |
| Proline | 0.11 g |
| Serine | 0.07 g |
| Hydroxyproline | 0.00 g |
FAQ
How does this differ from fresh mashed potatoes?
This version uses dehydrated flakes, resulting in a smoother, more uniform texture and a slightly less complex potato flavor compared to freshly boiled and mashed potatoes.
Is it suitable for a low-fat diet?
The added whole milk and butter increase the fat content significantly; for a lower-fat option, use skim milk and reduce the butter, or choose a preparation without added fats.
Can it be made vegan?
Standard preparation uses dairy, but it can be made vegan by substituting plant-based milk (like oat or soy) and using vegan butter or oil.
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 0.97 kcal/g · 7% calories from protein · 0.8 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: 1.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.