⏱ 20 min totalMashed Potato Soup
Per 1 serving · 195 g · 7 ingredients
of a 2,000 cal day
- Protein7.2g15% of calories
- Carbs25g51% of calories
- Fat7.1g33% of calories
At a glance
One serving of Mashed Potato Soup (195 g) has 188 calories, with 7.2 g of protein, 25 g of carbohydrates and 7.1 g of fat. Most of its energy comes from carbs (51% of calories). It is high in thiamine (21% DV), riboflavin (b2) (24% DV) and Vitamin B12 (36% DV). Keep an eye on sodium and saturated fat, which provide 55% and 23% of the daily value.
High in
20%+ of the daily value
- Thiamine21%
- Riboflavin (B2)24%
- Vitamin B1236%
- Pantothenic acid20%
- Calcium21%
- Phosphorus26%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin C19%
- Vitamin D14%
- Vitamin B617%
- Potassium10%
- Selenium12%
Watch
20%+ of the daily value
- Sodium55%
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tbsp chopped Onion
⅓ tbsp Butter- ⅔ cup 2% milk
⅓ cup Instant mashed potatoes- 🥄³⁄₁₆ tbsp Salt
¹⁄₁₆ tbsp Black pepper
⅓ tbsp chopped Chives
Directions
- 1
Prepare the potatoes according to package directions.
- 2
In a saucepan, saute the onion in butter until tender.
- 3
Add milk, potatoes, salt, celery salt (if using), and pepper. Heat through.
- 4
Garnish with chives before serving.
Vitamins & minerals
Amounts for 1 serving (195 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 124 μg | 14% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 1 μg | 36% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 205 mg | 21% |
| Iron | 0.3 mg | 4% |
| Potassium | 460 mg | 10% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 184 mg | 26% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.1 mg | 4% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 42 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 8 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 1 g | — |
| Retinol | 121 μg | — |
| Serine | 0.4 g | — |
| Starch | 14 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 188 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Mashed Potato Soup?
One serving of Mashed Potato Soup (1 serving) has 188 calories, which works out to 97 calories per 100 g. That is about 9.4% of a 2,000-calorie day.
Is Mashed Potato Soup high in protein?
Not especially. It has 7.2 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Mashed Potato Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mashed Potato Soup?
1261 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mashed Potato Soup?
9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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