Calories in mashed potatoes (with milk and butter)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of mashed potatoes (with milk and butter) contains 113 kcal, with 1.9 g of protein, 16.8 g of carbohydrate and 4.2 g of fat.
A typical serving — 1 cup, about 210 g — is roughly 237 kcal.
That is a moderate calorie density, in the same range as cooked grains and lean meat.
Nutrition facts
| Nutrient | Per 100 g | 1 cup (210 g) |
|---|---|---|
| Calories | 113 kcal | 237 kcal |
| Protein | 1.9 g | 3.9 g |
| Carbohydrates | 16.8 g | 35.3 g |
| Sugars | 1.4 g | 3 g |
| Fibre | 1.5 g | 3.2 g |
| Fat | 4.2 g | 8.9 g |
| Saturated fat | 2.6 g | 5.5 g |
| Cholesterol | 11 mg | 23 mg |
| Sodium | 317 mg | 666 mg |
| Potassium | 284 mg | 596 mg |
| Calcium | 24 mg | 50 mg |
| Iron | 0.3 mg | 0.5 mg |
| Vitamin C | 6 mg | 12.6 mg |
| Water | 76 g | 159 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 cup | 210 g | 237 | 3.9 g | 35.3 g | 8.9 g |
Photograph it instead of looking it up
Wellix identifies mashed potatoes on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 28 | 0.5 g | 4.2 g | 1.1 g |
| 50 g | 57 | 0.9 g | 8.4 g | 2.1 g |
| 100 g | 113 | 1.9 g | 16.8 g | 4.2 g |
| 150 g | 170 | 2.8 g | 25.2 g | 6.3 g |
| 200 g | 226 | 3.7 g | 33.6 g | 8.4 g |
| 250 g | 283 | 4.7 g | 42 g | 10.6 g |
| 300 g | 339 | 5.6 g | 50.4 g | 12.7 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For mashed potatoes (with milk and butter) the split is:
- Protein: 1.9 g × 4 = 7 kcal — 7% of calories
- Carbohydrates: 16.8 g × 4 = 67 kcal — 60% of calories
- Fat: 4.2 g × 9 = 38 kcal — 34% of calories
- Most of the energy in mashed potatoes (with milk and butter) comes from carbohydrate (60% of calories).
- For 200 kcal you can eat about 175 g.
Compare preparations
The same food, prepared differently. Cooking removes water (so calories per 100 g rise), adds fat (so they rise further), or both.
| Preparation | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Potato (baked) | 93 | 2.5 g | 21.2 g | 0.1 g |
| Potato (boiled) | 87 | 1.9 g | 20.1 g | 0.1 g |
| Potato (raw) | 77 | 2.1 g | 17.5 g | 0.1 g |
| Mashed potatoes (with milk and butter)this page | 113 | 1.9 g | 16.8 g | 4.2 g |
What actually changes the number
Home-made mash with milk and butter is around 113 kcal per 100 g — a third more than plain boiled potato — and restaurant mash can be double that. A photo cannot see the butter; tell the app how it was made.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of mashed potatoes as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of mashed potatoes?
100 g of mashed potatoes (with milk and butter) contains 113 kcal (1.9 g protein, 16.8 g carbohydrate, 4.2 g fat), according to USDA reference data.
How many calories are in a serving of mashed potatoes?
A typical serving of mashed potatoes — 1 cup, about 210 g — has roughly 237 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in mashed potatoes?
Mashed potatoes (with milk and butter): 1.9 g of protein per 100 g, which is low. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of mashed potatoes equals 200 kcal?
At 113 kcal per 100 g, about 175 g of mashed potatoes equals 200 kcal.
Can I track mashed potatoes by taking a photo?
Yes. A photo calorie app like Wellix identifies mashed potatoes on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 168555: "Potatoes, mashed, home-prepared, whole milk and butter added". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies mashed potatoes on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
