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Nutritional Facts: Healthy 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 to taste (0g)
water
2 teaspoons (12g)
kosher salt
2 lbs (908g)
red potatoes
4 ounces (113g)
fat free cream cheese
1/2 cup (122g)
low-fat milk
1 (50g)
eggs
1 to taste (0g)
fresh ground pepper
3 ounces (85g)
low-fat cheddar cheese
Total 1 serving
Alanine n/a 0.0 0.5 0.6 0.1 0.4 n/a 0.5 2 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine n/a 0.0 0.8 0.7 0.1 0.4 n/a 0.7 3 0
Ash n/a 12.0 10.0 4.3 0.9 0.5 n/a 3.1 31 5
Aspartic acid n/a 0.0 4.0 1.5 0.4 0.7 n/a 1.2 8 1
Beta-sitosterol n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium n/a 2.9 90.8 398.1 152.5 28.0 n/a 353.6 1,026 171
Calories n/a 0.0 635.6 119.1 51.2 71.5 n/a 147.4 1,025 171
Calories (kj) n/a 0.0 2,678.6 500.1 215.9 299.5 n/a 616.8 4,311 719
Campesterol n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Carbohydrates n/a 0.0 144.4 8.7 6.1 0.4 n/a 1.6 161 27
Cholesterol n/a 0.0 0.0 13.6 6.1 186.0 n/a 17.9 224 37
Copper n/a 0.0 1.2 0.0 0.0 0.0 n/a 0.0 1 0
Cystine n/a 0.0 0.2 0.1 0.1 0.1 n/a 0.1 1 0
Dietary Fiber n/a 0.0 15.4 0.0 0.0 0.0 n/a 0.0 15 3
Folate n/a 0.0 163.4 39.7 6.1 23.5 n/a 9.4 242 40
Folate, DFE n/a 0.0 163.4 39.7 6.1 23.5 n/a 9.4 242 40
Folate, food n/a 0.0 163.4 39.7 6.1 23.5 n/a 9.4 242 40
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose n/a n/a 2.8 0.0 0.0 0.0 n/a n/a 3 0
Galactose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a 3.6 0.0 0.0 0.2 n/a n/a 4 1
Glutamic acid n/a 0.0 2.9 3.9 1.0 0.8 n/a 4.7 13 2
Glycine n/a 0.0 0.5 0.4 0.1 0.2 n/a 0.3 2 0
Histidine n/a 0.0 0.3 0.5 0.1 0.2 n/a 0.7 2 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron n/a 0.0 6.6 0.2 0.0 0.9 n/a 0.4 8 1
Isoleucine n/a 0.0 0.6 1.0 0.2 0.3 n/a 1.2 3 1
Lactose n/a n/a 0.0 5.5 6.3 0.0 n/a n/a 12 2
Leucine n/a 0.0 0.8 2.0 0.5 0.5 n/a 1.8 6 1
Lysine n/a 0.0 0.9 1.7 0.4 0.5 n/a 1.6 5 1
Magnesium n/a 0.1 199.8 24.9 13.4 6.0 n/a 13.6 258 43
Maltose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
Manganese n/a 0.0 1.3 0.0 0.0 0.0 n/a 0.0 1 0
Methionine n/a 0.0 0.3 0.6 0.1 0.2 n/a 0.5 2 0
Monounsaturated Fat n/a 0.0 0.0 0.3 0.3 1.8 n/a 1.8 4 1
Niacin n/a 0.0 10.4 0.3 0.1 0.0 n/a 0.0 11 2
Pantothenic acid n/a 0.0 2.5 1.0 0.4 0.8 n/a 0.2 5 1
Phenylalanine n/a 0.0 0.7 0.9 0.2 0.3 n/a 1.0 3 1
Phosphorus n/a 0.0 553.9 593.1 115.9 99.0 n/a 412.4 1,774 296
Phytosterols n/a 0.0 45.4 n/a n/a n/a n/a n/a 45 8
Polyunsaturated Fat n/a 0.0 0.5 0.1 0.0 1.0 n/a 0.2 2 0
Potassium n/a 1.0 4,131.4 315.3 183.0 69.0 n/a 56.2 4,756 793
Proline n/a 0.0 0.5 2.0 0.4 0.3 n/a 2.2 5 1
Protein n/a 0.0 17.2 17.8 4.1 6.3 n/a 20.7 66 11
Retinol n/a 0.0 0.0 11.3 70.8 80.0 n/a 51.1 213 36
Riboflavin n/a 0.0 0.3 0.3 0.2 0.2 n/a 0.2 1 0
Saturated Fat n/a 0.0 0.3 0.7 0.8 1.6 n/a 3.7 7 1
Selenium n/a 0.0 4.5 5.6 4.0 15.4 n/a 12.4 42 7
Serine n/a 0.0 0.6 1.1 0.3 0.5 n/a 1.1 4 1
Sodium n/a 4,651.0 163.4 796.1 53.7 71.0 n/a 521.4 6,257 1,043
Starch n/a n/a 121.2 1.2 n/a n/a n/a n/a 122 20
Stigmasterol n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose n/a n/a 2.6 0.7 0.0 0.0 n/a n/a 3 1
Sugar n/a 0.0 11.7 6.2 6.3 0.2 n/a 0.4 25 4
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin n/a 0.0 0.7 0.0 0.0 0.0 n/a 0.0 1 0
Threonine n/a 0.0 0.6 0.7 0.1 0.3 n/a 0.7 2 0
Tocopherol, alpha n/a 0.0 0.1 0.0 0.0 0.5 n/a 0.1 1 0
Tocopherol, beta n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a 0.0 0.0 0.0 0.3 n/a n/a 0 0
Total Fat n/a 0.0 1.3 1.1 1.2 4.8 n/a 6.0 14 2
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan n/a 0.0 0.2 0.2 0.0 0.1 n/a 0.2 1 0
Tyrosine n/a 0.0 0.4 0.9 0.2 0.2 n/a 0.9 3 0
Valine n/a 0.0 0.9 1.2 0.3 0.4 n/a 1.3 4 1
Vitamin A, IU n/a 0.0 63.6 60.1 239.1 270.0 n/a 176.4 809 135
Vitamin A, RAE n/a 0.0 0.0 12.5 70.8 80.0 n/a 51.1 214 36
Vitamin B-12 n/a 0.0 0.0 1.1 0.6 0.4 n/a 0.4 3 0
Vitamin B-6 n/a 0.0 1.5 0.1 0.0 0.1 n/a 0.0 2 0
Vitamin C n/a 0.0 78.1 0.0 0.0 0.0 n/a 0.0 78 13
Vitamin D n/a 0.0 0.0 0.0 58.6 41.0 n/a 4.3 104 17
Water n/a 0.0 735.1 81.5 109.7 38.1 n/a 53.8 1,018 170
Zinc n/a 0.0 3.0 1.7 0.5 0.6 n/a 1.6 7 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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