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Nutritional Facts: Mashed Potatoes

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  3 medium (639g)
potatoes
2 tablespoons (28g)
margarine
4 tablespoons (61g)
milk
Total 1 serving
Alanine (g) 0.4 0.0 0.1 0 0
Alcohol (g) 0.0 n/a 0.0 0 0
Arginine (g) 0.6 0.0 0.1 1 0
Ash (g) 6.9 0.6 0.4 8 2
Aspartic acid (g) 3.0 0.0 0.2 3 1
Caffeine (mg) 0.0 n/a n/a 0 0
Calcium (mg) 76.7 8.5 72.6 158 39
Calories 492.0 202.8 39.0 734 183
Calories (kj) 2,051.2 848.0 163.5 3,063 766
Carbohydrates (g) 111.6 0.3 2.8 115 29
Cholesterol (mg) 0.0 0.0 8.5 9 2
Copper (mg) 0.7 n/a 0.0 1 0
Cystine (g) 0.2 0.0 0.0 0 0
Dietary Fiber (g) 14.1 0.0 0.0 14 4
Folate (mcg) 102.2 0.3 3.1 106 26
Folate, DFE (mcg) 102.2 0.3 3.1 106 26
Folate, food (mcg) 102.2 0.3 3.1 106 26
Folic acid (mcg) 0.0 0.0 0.0 0 0
Fructose (g) 1.7 n/a n/a 2 0
Galactose (g) 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 2.1 n/a n/a 2 1
Glutamic acid (g) 2.2 0.1 0.4 3 1
Glycine (g) 0.4 0.0 0.0 0 0
Histidine (g) 0.2 0.0 0.1 0 0
Iron (mg) 5.0 0.0 0.0 5 1
Isoleucine (g) 0.4 0.0 0.1 1 0
Lactose (g) 0.0 n/a n/a 0 0
Leucine (g) 0.6 0.0 0.2 1 0
Lysine (g) 0.7 0.0 0.2 1 0
Magnesium (mg) 147.0 0.8 7.9 156 39
Maltose (g) 0.0 n/a n/a 0 0
Manganese (mg) 1.0 n/a 0.0 1 0
Methionine (g) 0.2 0.0 0.1 0 0
Monounsaturated Fat (g) 0.0 11.1 0.6 12 3
Niacin (mg) 6.7 0.0 0.1 7 2
Pantothenic acid (mg) 1.9 0.0 0.2 2 1
Phenylalanine (g) 0.5 0.0 0.1 1 0
Phosphorus (mg) 364.2 6.5 56.7 427 107
Phytosterols (mg) 32.0 41.2 0.0 73 18
Polyunsaturated Fat (g) 0.3 5.9 0.1 6 2
Potassium (mg) 2,690.2 11.8 92.1 2,794 699
Proline (g) 0.4 0.0 0.2 1 0
Protein (g) 12.9 0.3 2.0 15 4
Retinol (mcg) 0.0 216.6 18.9 235 59
Riboflavin (mg) 0.2 0.0 0.1 0 0
Saturated Fat (g) 0.2 4.7 1.4 6 2
Selenium (mcg) 1.9 0.0 1.2 3 1
Serine (g) 0.5 0.0 0.1 1 0
Sodium (mg) 38.3 265.9 29.9 334 84
Starch (g) 98.7 n/a n/a 99 25
Sucrose (g) 1.1 n/a n/a 1 0
Sugar (g) 5.0 0.0 n/a 5 1
Theobromine (mg) 0.0 n/a n/a 0 0
Thiamin (mg) 0.5 0.0 0.0 1 0
Threonine (g) 0.4 0.0 0.1 1 0
Tocopherol, alpha (mg) 0.1 0.9 n/a 1 0
Tocopherol, beta (mg) 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a 0 0
Total Fat (g) 0.6 22.7 2.2 26 6
Tryptophan (g) 0.1 0.0 0.0 0 0
Tyrosine (g) 0.3 0.0 0.1 0 0
Valine (g) 0.6 0.0 0.1 1 0
Vitamin A, IU (IU) 12.8 1,008.7 84.2 1,106 276
Vitamin A, RAE (mcg) 0.0 231.0 20.1 251 63
Vitamin B-12 (mcg) 0.0 0.0 0.2 0 0
Vitamin B-6 (mg) 1.9 0.0 0.0 2 0
Vitamin C (mg) 125.9 0.1 0.9 127 32
Vitamin D (IU) 0.0 n/a n/a 0 0
Water (g) 507.0 4.4 53.5 565 141
Zinc (mg) 1.9 0.0 0.2 2 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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