White potato, from fresh, mashed
✓
Small (1-3/4\" To 2-1/4\" Dia, Raw) Yields110 g
✓
Medium (2-1/4\" To 3\" Dia, Raw) Yields147 g
✓
Large (3\" To 4-1/4\" Dia, Raw) Yields220 g
✓
Long Type (2-1/3\" Dia, 4-3/4\" Long, Raw) Yields243 g
✓
Cup210 g

Calories in 1 cup (210 g)
212.1 calories, 53.1 from fat
 
Carbs
36.6 g
 
Proteins
3.9 g
 
Fat
5.9 g
 
Sat. Fat
2.7 g

KEY FACTS

(learn about health benefits or risks)
  • White potato, from fresh, mashed has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz).
  • Rich in vitamins and minerals (14.5%/cal) - a good source of Vitamin B6 (helps prevent formation of kidney stones) and Vitamin C (prevents eye diseases and skin wrinkling).
  • White potato, from fresh, mashed contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
Calories Nutrition Risky Content
Low
Density
(1 cal/g)
High
Density
(14.5 %/cal)
Medium
Density
(0.2 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
8%
Protein
12%
Carbs
13%
Fiber
9%
Fat
14%
Saturated Fat
4%
Cholesterol
22%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
71 min
28 min
53 min
85 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

White potato, from fresh, mashed

Serving Size: cup (210g)

* Amount Per Serving
Calories 212.1 cal
Calories from Fat 53.1 cal
% Daily Value
Total Fat 5.9 g 9.1%
Saturated Fat 2.7 g 13.6%
Cholesterol 10.5 mg 3.5%
Sodium 533.4 mg 22.2%
Total Carbohydrate 36.6 g 12.2%
Dietary Fiber 3.2 g 12.6%
Sugars (Added) 0 g 0%
Protein 3.9 g 7.7%
 
Vitamins
Vitamin A 231 IU 4.6%
Vitamin B6 0.6 mg 31.3%
Vitamin B12 0.5 mcg 8.8%
Vitamin C 13 mg 21.7%
Vitamin D 0.4 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 7.8 mcg 9.7%
 
Minerals
Calcium (Ca) 44.1 mg 4.2%
Copper (Cu) 0.3 mg 15%
Iron (Fe) 0.6 mg 3.2%
Magnesium (Mg) 37.8 mg 9.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 617.4 mg 17.6%
Phosphorus (P) 94.5 mg 9.5%
Selenium (Se) 1.3 mcg 1.8%
Zinc (Zn) 0.6 mg 3.9%