Mashed Potatoes
Mashed potatoes provide moderate energy from carbohydrates and are a light source of protein and fiber, supporting digestion. Their low fat content combined with potassium and vitamin C contribute to a balanced diet. This creamy side dish satisfies the palate while adding important nutrients to your meal. Perfect for those wanting a tasty yet nourishing complement to their plate.
Macro Impact
A Serving (210 g) of Mashed Potatoes contains 191 calories, 4.1 g of protein, 34 g of carbohydrates, and 4.3 g of fat.
Calorie Burn
How long would it take to burn off 191 calories?
- Walking3.5 mph, moderate pace34 min
- YogaModerate effort, gentle pace49 min
- SwimmingFreestyle, moderate effort25 min
- Biking12–14 mph, moderate effort18 min
- StairsStair climbing, moderate pace24 min
- Running5 mph (12 min/mile)18 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (210 g)
Carbohydrates
- Carbohydrates34 / 313 g(11%)
- Dietary Fiber3.4 / 38 g(9%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars3.3 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat4.3 / 83 g(5%)
- Saturated Fat2.3 / 25 g(9%)
- Trans Fat0.08 g
- Monounsaturated Fat1.1 g
- Polyunsaturated Fat0.57 g
- Cholesterol12 / 300 mg(4%)
- Omega-30 g
- Omega-60.46 g
- Omega-90.95 g
- Oleic Acid0.95 g
- Capric Acid0.09 g
- Erucic Acid0 g
- Lauric Acid0.11 g
- Stearic Acid0.41 g
- Caprylic Acid0.05 g
- Linoleic Acid0.46 g
- Myristic Acid0.34 g
- Palmitic Acid1.1 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.12 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein4.1 / 56 g(7%)
Amino Acids
- Lysine0.27 g
- Serine0.19 g
- Valine0.24 g
- Alanine0.13 g
- Cystine0.04 g
- Cysteine0 g
- Proline0.21 g
- Taurine0 mg
- Arginine0.17 g
- Histidine0.1 g
- Threonine0.15 g
- Isoleucine0.17 g
- Methionine0.07 g
- Tryptophan0.06 g
- Glutamic Acid0.73 g
- Aspartic Acid0.83 g
- Phenylalanine0.19 g
- Glycine0.11 g
- Leucine0.28 g
- Tyrosine0.16 g
Vitamins
- Vitamin A46.9 / 900 ug(5%)
- Vitamin C8.8 / 90 mg(10%)
- Vitamin D4.4 / 15 ug(29%)
- Vitamin E0.23 / 15 mg(2%)
- Vitamin K4.2 / 120 ug(4%)
- Vitamin B60.4 / 1.3 mg(31%)
- Vitamin B120.25 / 2.4 ug(11%)
- Thiamin (B1)0.18 / 1.2 mg(15%)
- Riboflavin (B2)0.12 / 1.3 mg(9%)
- Niacin (B3)2.3 / 16 mg(14%)
- Folate15.4 / 400 ug(4%)
- Pantothenic Acid (B5)0.96 / 5 mg(19%)
- Biotin0 / 30 ug(0%)
- Choline29.6 / 550 mg(5%)
Minerals
- Calcium57.4 / 1,000 mg(6%)
- Iron0.57 / 8 mg(7%)
- Magnesium35 / 420 mg(8%)
- Phosphorus107.1 / 700 mg(15%)
- Potassium606.9 / 3,400 mg(18%)
- Sodium632.1 / 2,300 mg(27%)
- Zinc0.61 / 11 mg(6%)
- Copper0.21 / 0.9 mg(23%)
- Manganese0.23 / 2.3 mg(10%)
- Selenium20 / 55 ug(36%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water164.6 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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