Mashed Potatoes Calories and Macros — Nutrition Facts per 1 cup (210g)

Tracking mashed potatoes? Expect 239 calories per 1 cup (210g), with 4.6g of protein, 37g of carbs, and 8.6g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.

Mashed Potatoes nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Butter and milk content varies a lot — restaurant mashed potatoes with gravy and extra butter run higher than this NFS entry.

How does mashed potatoes fit your goals?

Mashed potatoes is a carb-dominant food, with 37g of carbohydrate per 1 cup (210g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.

Micronutrients worth noting

Beyond the macros, mashed potatoes pulls real weight on potassium (15% DV) and vitamin C (24% DV) per 1 cup (210g) — the kind of micronutrient density that calorie counts alone don't show. Worth flagging on the other side of the ledger: a serving carries 19% of the daily sodium limit, which matters if you eat it often.

How mashed potatoes compares to other meals & dishes

Tracking mashed potatoes without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time mashed potatoes hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

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