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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.

  1 kg (1,000g)
potatoes
2 tablespoons (28g)
butter
1/4 cup (61g)
milk
1/2 cup (57g)
cheddar cheese
2 tablespoons (10g)
parmesan cheese
1 (15g)
spring onions
30 g (30g)
ham
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.6 0.0 0.1 0.4 0.1 0.0 0.4 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 1.0 0.0 0.1 0.5 0.2 0.0 0.4 n/a 2 0
Ash (g) 10.8 0.6 0.4 2.2 0.8 0.1 1.1 n/a 16 3
Aspartic acid (g) 4.7 0.0 0.2 0.9 0.3 0.0 0.6 n/a 7 1
Beta-sitosterol n/a 1.1 n/a n/a n/a n/a n/a n/a 1 0
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 120.0 6.8 72.6 407.4 110.9 10.8 2.1 n/a 731 122
Calories 770.0 203.6 39.0 227.7 43.1 4.8 44.2 n/a 1,332 222
Calories (kj) 3,210.0 851.7 163.5 951.5 180.5 20.3 184.8 n/a 5,562 927
Campesterol n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 174.7 0.0 2.8 0.7 0.4 1.1 0.0 n/a 180 30
Cholesterol (mg) 0.0 61.1 8.5 59.3 8.8 0.0 15.6 n/a 153 26
Copper (mg) 1.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Cystine (g) 0.2 0.0 0.0 0.1 0.0 n/a 0.1 n/a 0 0
Dietary Fiber (g) 22.0 0.0 0.0 0.0 0.0 0.4 0.0 n/a 22 4
Folate (mcg) 160.0 0.9 3.1 10.2 1.0 9.6 1.2 n/a 186 31
Folate, DFE (mcg) 160.0 0.9 3.1 10.2 1.0 9.6 1.2 n/a 186 31
Folate, food (mcg) 160.0 0.9 3.1 10.2 1.0 9.6 1.2 n/a 186 31
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 2.7 n/a n/a n/a 0.0 n/a n/a n/a 3 0
Galactose (g) 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 3.3 n/a n/a n/a 0.0 n/a n/a n/a 3 1
Glutamic acid (g) 3.5 0.1 0.4 3.4 0.9 0.1 1.1 n/a 9 2
Glycine (g) 0.6 0.0 0.0 0.2 0.1 0.0 0.3 n/a 1 0
Histidine (g) 0.3 0.0 0.1 0.5 0.1 0.0 0.2 n/a 1 0
Iron (mg) 7.8 0.0 0.0 0.4 0.1 0.2 0.2 n/a 9 1
Isoleucine (g) 0.7 0.0 0.1 0.9 0.2 0.0 0.3 n/a 2 0
Lactose (g) 0.0 n/a n/a 0.1 0.0 n/a n/a n/a 0 0
Leucine (g) 1.0 0.0 0.2 1.3 0.4 0.0 0.5 n/a 3 1
Lysine (g) 1.1 0.0 0.2 1.2 0.3 0.0 0.6 n/a 3 1
Magnesium (mg) 230.0 0.6 7.9 15.8 3.8 3.0 5.4 n/a 267 44
Maltose (g) 0.0 n/a n/a 0.1 0.0 n/a n/a n/a 0 0
Manganese (mg) 1.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Methionine (g) 0.3 0.0 0.1 0.4 0.1 0.0 0.2 n/a 1 0
Monounsaturated Fat (g) 0.0 6.0 0.6 5.3 0.8 0.0 0.8 n/a 14 2
Niacin (mg) 10.5 0.0 0.1 0.0 0.0 0.1 1.6 n/a 12 2
Pantothenic acid (mg) 3.0 0.0 0.2 0.2 0.0 0.0 0.2 n/a 4 1
Phenylalanine (g) 0.8 0.0 0.1 0.7 0.2 0.0 0.3 n/a 2 0
Phosphorus (mg) 570.0 6.8 56.7 289.3 72.9 5.6 69.7 n/a 1,071 178
Phytosterols (mg) 50.0 n/a 0.0 n/a n/a n/a 0.0 n/a 50 8
Polyunsaturated Fat (g) 0.4 0.9 0.1 0.5 0.1 0.0 0.2 n/a 2 0
Potassium (mg) 4,210.0 6.8 92.1 55.4 12.5 41.4 111.5 n/a 4,530 755
Proline (g) 0.6 0.0 0.2 1.6 0.5 0.0 0.3 n/a 3 1
Protein (g) 20.2 0.2 2.0 14.1 3.8 0.3 6.7 n/a 47 8
Retinol (mcg) 0.0 190.6 18.9 145.8 22.3 0.0 0.0 n/a 378 63
Riboflavin (mg) 0.3 0.0 0.1 0.2 0.0 0.0 0.1 n/a 1 0
Saturated Fat (g) 0.3 14.6 1.4 11.9 1.7 0.0 0.6 n/a 30 5
Selenium (mcg) 3.0 0.3 1.2 7.9 1.8 0.1 5.7 n/a 20 3
Serine (g) 0.7 0.0 0.1 0.8 0.2 0.0 0.3 n/a 2 0
Sodium (mg) 60.0 202.8 29.9 350.9 152.9 2.4 455.6 n/a 1,254 209
Starch (g) 154.4 n/a n/a n/a n/a n/a n/a n/a 154 26
Stigmasterol n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 1.7 n/a n/a 0.1 0.0 n/a n/a n/a 2 0
Sugar (g) 7.8 0.0 n/a 0.3 0.1 0.3 0.0 n/a 9 1
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.8 0.0 0.0 0.0 0.0 0.0 0.3 n/a 1 0
Threonine (g) 0.7 0.0 0.1 0.5 0.1 0.0 0.3 n/a 2 0
Tocopherol, alpha (mg) 0.1 0.7 n/a 0.2 0.0 0.1 0.1 n/a 1 0
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Total Fat (g) 0.9 23.0 2.2 18.7 2.9 0.0 1.7 n/a 49 8
Trans-monoenoic Fat n/a 0.8 n/a n/a n/a n/a n/a n/a 1 0
TransFatty acids n/a 0.9 n/a n/a n/a n/a n/a n/a 1 0
Tryptophan (g) 0.2 0.0 0.0 0.2 0.1 0.0 0.1 n/a 1 0
Tyrosine (g) 0.5 0.0 0.1 0.7 0.2 0.0 0.2 n/a 2 0
Valine (g) 1.0 0.0 0.1 0.9 0.3 0.0 0.3 n/a 3 0
Vitamin A, IU (IU) 20.0 709.7 84.2 566.1 86.5 149.6 0.0 n/a 1,616 269
Vitamin A, RAE (mcg) 0.0 194.3 20.1 149.7 22.9 7.5 0.0 n/a 395 66
Vitamin B-12 (mcg) 0.0 0.0 0.2 0.5 0.2 0.0 0.3 n/a 1 0
Vitamin B-6 (mg) 3.0 0.0 0.0 0.0 0.0 0.0 0.2 n/a 3 1
Vitamin C (mg) 197.0 0.0 0.9 0.0 0.0 2.8 0.0 n/a 201 33
Vitamin D (IU) 0.0 17.0 n/a 13.6 2.1 0.0 8.1 n/a 41 7
Water (g) 793.4 4.5 53.5 20.8 2.1 13.5 20.5 n/a 908 151
Zinc (mg) 2.9 0.0 0.2 1.8 0.4 0.1 0.6 n/a 6 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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