Mashed Potatoes
Mashed potatoes provide a tasty source of energy with a notable amount of carbohydrates. They contribute a moderate supply of protein and dietary fiber, supporting balanced nutrition. The potassium content helps maintain fluid balance and muscle function. The dish is relatively low in fat, with moderate levels of saturated fats.
Macro Impact
A Serving (175 g) of Mashed Potatoes contains 190 calories, 4 g of protein, 30 g of carbohydrates, and 7 g of fat.
Calorie Burn
How long would it take to burn off 190 calories?
- Walking3.5 mph, moderate pace34 min
- YogaModerate effort, gentle pace48 min
- SwimmingFreestyle, moderate effort25 min
- Biking12–14 mph, moderate effort18 min
- StairsStair climbing, moderate pace24 min
- Running5 mph (12 min/mile)17 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 (175 g)
Carbohydrates
- Carbohydrates30 / 313 g(10%)
- Dietary Fiber2 / 38 g(5%)
- Soluble Fiber0.5 g
- Insoluble Fiber1.5 g
- Total Sugars1.5 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates26.5 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat7 / 83 g(8%)
- Saturated Fat3.1 / 25 g(12%)
- Trans Fat0.2 g
- Monounsaturated Fat2.5 g
- Polyunsaturated Fat1.2 g
- Cholesterol10 / 300 mg(3%)
- Omega-30.1 g
- Omega-61 g
- Omega-92.5 g
- Oleic Acid2 g
- Capric Acid0.05 g
- Erucic Acid0.1 g
- Lauric Acid0.1 g
- Stearic Acid1.2 g
- Caprylic Acid0.05 g
- Linoleic Acid0.8 g
- Myristic Acid0.5 g
- Palmitic Acid1.2 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0.4 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.1 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)0.1 g
Protein
- Protein4 / 56 g(7%)
Amino Acids
- Lysine0.24 g
- Serine0.19 g
- Valine0.19 g
- Alanine0.19 g
- Cystine0.05 g
- Cysteine0.05 g
- Proline0.19 g
- Taurine0 mg
- Arginine0.24 g
- Histidine0.09 g
- Threonine0.14 g
- Isoleucine0.19 g
- Methionine0.05 g
- Tryptophan0.05 g
- Glutamic Acid0.94 g
- Aspartic Acid0.47 g
- Phenylalanine0.14 g
- Glycine0.19 g
- Leucine0.28 g
- Tyrosine0.14 g
Vitamins
- Vitamin A30 / 900 ug(3%)
- Vitamin C8 / 90 mg(9%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.5 / 15 mg(3%)
- Vitamin K5 / 120 ug(4%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B120.2 / 2.4 ug(8%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)1 / 16 mg(6%)
- Folate20 / 400 ug(5%)
- Pantothenic Acid (B5)0.3 / 5 mg(6%)
- Biotin2 / 30 ug(7%)
- Choline20 / 550 mg(4%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron0.3 / 8 mg(4%)
- Magnesium20 / 420 mg(5%)
- Phosphorus50 / 700 mg(7%)
- Potassium400 / 3,400 mg(12%)
- Sodium150 / 2,300 mg(7%)
- Zinc0.5 / 11 mg(5%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.2 / 2.3 mg(9%)
- Selenium5 / 55 ug(9%)
- Iodine10 / 150 ug(7%)
- Chromium2 / 35 ug(6%)
- Molybdenum5 / 45 ug(11%)
- Chloride200 / 2,300 mg(9%)
Other
- Water140 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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