Potatoes, mashed, prepared from granules, without milk, whole milk and margarine
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is the classic, comforting side dish made from dehydrated potato granules, rehydrated and whipped with whole milk and margarine. It delivers a consistently smooth, fluffy texture and a rich, buttery, savory flavor profile. Nutritionally, it provides a moderate energy source with a balance of carbohydrates, fats, and a small amount of protein.
Calorie split: 7% protein · 52% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, creamy comfort and its role as the ultimate blank canvas for gravies, herbs, and spices. It's a nostalgic staple that pairs perfectly with roasts, stews, and holiday meals across many cultures.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, making it a cautionary choice for those managing diabetes. To counteract this, pair it with a source of protein (like chicken or beans) and healthy fats (like olive oil or avocado) to slow digestion. Be mindful of sodium content if using pre-made gravy or seasonings.
Key benefits
- Good source of potassium and vitamin C
- Provides dietary fiber from potato
- Convenient and shelf-stable preparation
- Quick to prepare compared to fresh potatoes
- Can be a vehicle for other nutrient-dense toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Instant mashed potato granules were first developed and commercially sold in the United States during the 1950s, a period of booming interest in convenient, space-age foods.
Full nutrition (USDA data · scales with serving)
| Water | 77.5 g |
| Energy | 108 kcal |
| Energy | 452 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 4.9 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 14.4 g |
| Fiber, total dietary | 2.2 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 0.19 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 60.0 mg |
| Potassium, K | 145 mg |
| Sodium, Na | 263 mg |
| Zinc, Zn | 0.24 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 6.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.76 mg |
| Pantothenic acid | 0.13 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 44.0 ug |
| Retinol | 40.0 ug |
| Carotene, beta | 48.0 ug |
| Vitamin A, IU | 213 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.71 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 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 |
| Cholesterol | 3.0 mg |
| Phytosterols | 14.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.11 g |
| Leucine | 0.17 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.09 g |
| Valine | 0.13 g |
| Arginine | 0.08 g |
| Histidine | 0.05 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.39 g |
| Glycine | 0.05 g |
| Proline | 0.15 g |
| Serine | 0.10 g |
FAQ
What's the difference between potato flakes and granules for instant mash?
Granules are smaller, irregular pieces that rehydrate into a slightly coarser, more textured mash. Flakes are thin, pre-cooked slices that typically produce a smoother, more uniform consistency.
Can I make this without margarine?
Yes, you can substitute with butter for a richer dairy flavor, or use a neutral oil like canola for a dairy-free version. The texture and taste will vary slightly.
Is this a good source of fiber?
It provides some fiber (about 2.2g per 100g), primarily from the potato skin if used. However, it is not considered a high-fiber food compared to whole, unprocessed vegetables or legumes.
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 1.08 kcal/g · 8% calories from protein · 2.2 g fiber · 0.0 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: 1.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.