How many calories are in instant mashed potatoes?
Instant mashed potatoes (1 cup, 210 g) has 204 calories. 100 g has 97 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 200.
Nutrition database · Root vegetables and tubers
Instant Mashed Potatoes Nutrition Facts
Instant Mashed Potatoes nutrition facts from USDA FoodData Central: 204 calories in 1 cup, with 3.7 g protein, 22.8 g carbohydrate and 10.8 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Instant Mashed Potatoes Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup (210 g)
At a glance
- Calories
- 204
- Protein
- 3.7 g · 7%
- Total carbohydrate
- 22.8 g · 8%
- Total fat
- 10.8 g · 14%
- Dietary fiber
- 1.7 g · 6%
- Total sugars
- 3.4 g · 0%
- Sodium
- 344 mg · 15%
Opens the free label generator with this amount of instant mashed potatoes already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 204 | 97 | |
| Total fat | 10.8 g | 14% | 5.13 g |
| Saturated fat | 6.7 g | 34% | 3.19 g |
| Trans fat | 0.4 g | 0.18 g | |
| Monounsaturated fat | 2.8 g | 1.31 g | |
| Polyunsaturated fat | 0.5 g | 0.22 g | |
| Cholesterol | 29 mg | 10% | 14 mg |
| Sodium | 344 mg | 15% | 164 mg |
| Total carbohydrate | 22.8 g | 8% | 10.9 g |
| Dietary fiber | 1.7 g | 6% | 0.8 g |
| Total sugars | 3.4 g | 1.61 g | |
| Added sugars | not reported | ||
| Protein | 3.7 g | 1.77 g | |
| Vitamins | |||
| Vitamin D | 0.63 mcg | 3% | 0.3 mcg |
| Vitamin A | 99 mcg | 11% | 47 mcg |
| Vitamin C | 20 mg | 23% | 9.7 mg |
| Vitamin E | 0.29 mg | 2% | 0.14 mg |
| Vitamin K | 3.2 mcg | 3% | 1.5 mcg |
| Thiamin (B1) | 0.27 mg | 23% | 0.13 mg |
| Riboflavin (B2) | 0.11 mg | 9% | 0.05 mg |
| Niacin (B3) | 1.6 mg | 10% | 0.78 mg |
| Vitamin B6 | 0.21 mg | 12% | 0.1 mg |
| Folate (DFE) | 15 mcg | 4% | 7 mcg |
| Vitamin B12 | 0.23 mcg | 10% | 0.11 mcg |
| Choline | 23 mg | 4% | 10.9 mg |
| Minerals | |||
| Calcium | 67 mg | 5% | 32 mg |
| Iron | 0.34 mg | 2% | 0.16 mg |
| Potassium | 344 mg | 7% | 164 mg |
| Magnesium | 23 mg | 6% | 11 mg |
| Phosphorus | 82 mg | 7% | 39 mg |
| Zinc | 0.38 mg | 3% | 0.18 mg |
| Copper | 0.07 mg | 7% | 0.03 mg |
| Manganese | <0.1 mg | 2% | 0.02 mg |
| Selenium | 5.3 mcg | 10% | 2.5 mcg |
| Other | |||
| Water | 170.5 g | 81.2 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Instant Mashed Potatoes nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 210 g | 204 | 22.8 g | 3.7 g | 10.8 g | 1.7 g | 3.4 g |
| 100 g | 100 g | 97 | 10.9 g | 1.8 g | 5.1 g | 0.8 g | 1.6 g |
| 1 oz | 28.4 g | 27 | 3.1 g | 0.5 g | 1.5 g | 0.2 g | 0.5 g |
How much saturated fat is in instant mashed potatoes?
Instant mashed potatoes (1 cup, 210 g) has 6.7 g of saturated fat, 34% of the Daily Value. 100 g has 3.19 g. That is 20% DV or more per serving, which the FDA treats as high.
How much vitamin C is in instant mashed potatoes?
Instant mashed potatoes (1 cup, 210 g) has 20 mg of vitamin C, 23% of the Daily Value. 100 g has 9.7 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Instant Mashed Potatoes nutrition per 100 grams
100 g of instant mashed potatoes has 97 calories, 1.77 g protein, 10.9 g carbohydrate, 0.8 g fiber, 1.61 g sugars and 5.13 g fat.
Where the calories in instant mashed potatoes come from
About 45% of the calories in instant mashed potatoes come from carbohydrate, 48% from fat and 7% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Instant Mashed Potatoes nutrition label for Canada, the EU and the UK
The same serving of instant mashed potatoes, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (210g) / pour 1 cup (210g)
Calories
200
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 11 g | 14 % |
| Saturated / Saturés | 7 g + Trans 0.4 g | 35 % |
| Cholesterol / Cholestérol | 29 mg | 10 % |
| Sodium | 340 mg | 15 % |
| Carbohydrate / Glucides | 23 g | 8 % |
| Fibre / Fibres | 2 g | 6 % |
| Sugars / Sucres | 3 g | 3 % |
| Protein / Protéines | 4 g | |
| Vitamin D / Vitamine D | 1 mcg | 3 % |
| Calcium | 67 mg | 5 % |
| Iron / Fer | 0 mg | 2 % |
| Potassium | 344 mg | 10 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 406 kJ / 97 kcal |
| Fat | 5.1 g |
| of which saturates | 3.2 g |
| Carbohydrate | 11 g |
| of which sugars | 1.6 g |
| Protein | 1.8 g |
| Salt | 0.4 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 210g | %RI* | |
|---|---|---|---|
| Energy | 406 kJ 97 kcal |
852 kJ 204 kcal |
10% |
| Fat | 5.1g | 11g | 15% |
| of which saturates | 3.2g | 6.7g | 34% |
| Carbohydrate | 11g | 23g | 8.8% |
| of which sugars | 1.6g | 3.4g | 3.8% |
| Fibre | 0.8g | 1.7g | - |
| Protein | 1.8g | 3.7g | 7.4% |
| Salt | 0.41g | 0.86g | 14% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about instant mashed potatoes
How many calories are in instant mashed potatoes?
Instant mashed potatoes (1 cup, 210 g) has 204 calories. 100 g has 97 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 200.
What is a serving of instant mashed potatoes?
This page defaults to 1 cup (210 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for instant mashed potatoes.
Can I use instant mashed potatoes in a Nutrition Facts label calculation?
Yes. Open the generator with instant mashed potatoes added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Instant Mashed Potatoes compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Instant Mashed PotatoesPotatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | 97 | 1.77 g | 5.13 g | 10.9 g |
| PotatoPotatoes, baked, flesh and skin, without salt | 93 | 2.5 g | 0.13 g | 21.2 g |
| Russet PotatoPotatoes, Russet, flesh and skin, baked | 95 | 2.63 g | 0.13 g | 21.4 g |
| Boiled PotatoPotatoes, boiled, cooked without skin, flesh, without salt | 86 | 1.71 g | 0.1 g | 20 g |
| Mashed PotatoesPotatoes, mashed, home-prepared, whole milk and butter added | 113 | 1.86 g | 4.22 g | 16.8 g |
| Potato SkinPotatoes, baked, skin, without salt | 198 | 4.29 g | 0.1 g | 46.1 g |
| Raw PotatoPotatoes, flesh and skin, raw | 77 | 2.05 g | 0.09 g | 17.5 g |
| Raw Russet PotatoPotatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | 79 | 2.14 g | 0.08 g | 18.1 g |
Related foods
Often compared or used with instant mashed potatoes
- Scalloped Potatoes216 cal per 1 cup
- Potato Salad358 cal per 1 cup
- Beets58 cal per 1 cup
- Carrot25 cal per 1 medium
- Scalloped Potatoes Made with Margarine216 cal per 1 cup
More in Root vegetables and tubers
Tools and guides for labeling instant mashed potatoes
If you make and sell a product that contains instant mashed potatoes, these free tools cover the next steps.
- Nutrition Facts label generatorAdd instant mashed potatoes and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare instant mashed potatoes with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170446: "Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field, and this processed food may contain some, so added sugars are shown as not reported. The label panel prints 0 g because a row cannot be blank; a real product label needs the figure from its recipe. View the USDA record ↗
Make a Nutrition Facts label with instant mashed potatoes
Add instant mashed potatoes and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.