Instant mashed potatoes

Processed Food

Item Rating: 71/100

1 serving (200 grams) contains 234 calories, 4.1 grams of protein, 13.4 grams of fat, and 25.2 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		292.5
% Daily Value*
Total Fat		16.8 g	21%
	Saturated Fat	8.6 g	43%
	Polyunsaturated Fat	1.8 g
Cholesterol		40 mg	13%
Sodium		630 mg	27%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	2.2 g	7%
	Sugars	4 g
protein		5.1 g	10%
Vitamin D		10 mcg	50%
Calcium		87.5 mg	6%
Iron		0.5 mg	2%
Potassium		480 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Instant mashed potatoes Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 151 cal (50.8%)

Protein: 20 cal (6.9%)

Carbs: 126 cal (42.3%)

About Instant mashed potatoes

Instant mashed potatoes are a dehydrated convenience food made from pre-cooked potatoes that are processed into flakes or granules. Originating in North America, they have become a staple in various cuisines worldwide due to their fast preparation. Instant mashed potatoes are primarily composed of carbohydrates, with small amounts of protein and minimal fat. While typically low in fiber due to processing, they often retain a modest amount of potassium and vitamin C, especially if the product is fortified. However, sodium levels may be elevated due to added flavorings or preservatives. A 1-cup serving (prepared) can contain roughly 150 calories, 2 grams of protein, and 12% of the daily value for potassium, depending on the brand and preparation used.

Health Benefits

• Provides a quick source of carbohydrates, offering energy and replenishing glycogen stores.
• Contains potassium, vital for proper muscle function and maintaining healthy blood pressure.
• May contain vitamin C, which supports immune function and skin health when fortified.

Dietary Considerations

Allergens: Contains milk, butter (in preparation), soy (in some brands)

Suitable for: Vegetarian diet, low-fat diet (if prepared without butter or cream)

Not suitable for: Vegan diet (typically involves milk or butter in preparation), low-sodium diet (due to added salt in some brands)

Selection and Storage

Store instant mashed potato flakes in an airtight container in a cool, dry place to maintain freshness. Once prepared, consume within 2 days if refrigerated.

Common Questions About Instant mashed potatoes Nutrition

How many calories and nutrients are in instant mashed potatoes?

A 1-cup prepared serving of instant mashed potatoes (approx. 170g) typically contains around 170 calories, 4g of protein, 28g of carbohydrates, 2g of dietary fiber, and 6g of fat (when prepared with butter and milk). It also provides small amounts of vitamins like Vitamin C and minerals such as potassium (about 440mg per serving).

Can I eat instant mashed potatoes on a keto or low-carb diet?

Instant mashed potatoes are not suitable for a keto or strict low-carb diet, as they contain approximately 28g of carbohydrates per serving. This amount is too high for most people aiming to stay within 20–50g of carbs per day on keto. However, they can fit into a moderate-carb or balanced diet if consumed in appropriate portions.

Are instant mashed potatoes healthy?

Instant mashed potatoes can be a convenient source of energy and potassium; however, they are often lower in fiber and less nutrient-dense than freshly prepared mashed potatoes. Additionally, premade mixes can be higher in sodium and contain added preservatives or flavoring agents, so it's essential to check the ingredients list.

What portion size of instant mashed potatoes is recommended?

A standard serving size of prepared instant mashed potatoes is about 1 cup (170g). This portion provides a moderate amount of calories and carbohydrates, making it suitable as a side dish. Adjust portion sizes based on dietary needs, especially for calorie or carb-conscious diets.

How do instant mashed potatoes compare to homemade mashed potatoes?

Instant mashed potatoes are faster to prepare and have a longer shelf life, but they tend to be less creamy and flavorful than homemade mashed potatoes. Nutritionally, they can be similar in calories but may contain more sodium and fewer nutrients if preservatives and additives are included. For optimal health benefits, consider enhancing them with fresh ingredients like herbs, garlic, or olive oil.

Data Sources & Scientific References

1. USDA FoodData - Instant mashed potatoes Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →