⏱ 80 min total

Perfect Mashed Potatoes

Name: Perfect Mashed Potatoes
Prep time: 30 min
Cook time: 50 min
Total time: 80 min
Yield: 1 serving
Ingredients: ⅝ potato, large Potato; ⅝ tbsp Butter; 1 cloves, minced Garlic; ³⁄₁₆ cup 2% milk

Per 1 serving · 281 g · 4 ingredients

Calories

265

13%
of a 2,000 cal day

Protein
6.2g
9% of calories
Carbs
43g
64% of calories
Fat
8.2g
27% of calories

Portion

✓ Low sodium

At a glance

One serving of Perfect Mashed Potatoes (281 g) has 265 calories, with 6.2 g of protein, 43 g of carbohydrates and 8.2 g of fat. Most of its energy comes from carbs (64% of calories). It is high in Vitamin C (52% DV), Vitamin B6 (56% DV) and iron (23% DV). Keep an eye on saturated fat, which provides 25% of the daily value.

Per 100 g

94cal

low energy density

Protein per 100 cal

2.3g

Net carbs

38g

carbs minus fiber

Fiber

5.1g

3.8 g sugar

High in

20%+ of the daily value

Vitamin C52%
Vitamin B656%
Iron23%
Potassium22%
Phosphorus25%
Copper28%

Good source of

10–19% of the daily value

Dietary fiber18%
Thiamine19%
Riboflavin (B2)13%
Niacin16%
Folate (B9)10%
Pantothenic acid17%

Watch

20%+ of the daily value

Saturated fat25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 50 min

1
Peel (if desired) and cut potatoes into 3-inch pieces.
2
Bring large pot of salted water to boil. Add potatoes and garlic; reduce heat to medium and simmer with lid slightly ajar until tender, 20 to 25 minutes. Drain potatoes; return to pot. Toss potatoes and garlic over high heat until moisture evaporates, about 2 minutes. Heat milk with butter in small saucepan over medium heat until butter is melted; set aside. Using potato ricer, press potatoes and garlic into large bowl. Add milk mixture; stir to blend. Season to taste with salt and pepper. DO AHEAD: Can be made 2 hours ahead. Transfer to microwave-safe bowl; let stand at room temperature. Reheat in microwave in 1-minute intervals until heated through, stirring occasionally, about 4 minutes.

Vitamins & minerals

Amounts for 1 serving (281 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	82 μg	9%
Vitamin C	46 mg	52%
Vitamin D	1 μg	4%
Vitamin E	0.2 mg	1%
Vitamin K	5 μg	4%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.2 mg	13%
Niacin	2 mg	16%
Vitamin B6	1 mg	56%
Folate (B9)	39 μg	10%
Vitamin B12	0.2 μg	9%
Pantothenic acid	1 mg	17%
Choline	37 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	81 mg	8%
Iron	2 mg	23%
Potassium	1,038 mg	22%
Magnesium	58 mg	14%
Phosphorus	173 mg	25%
Zinc	1 mg	8%
Copper	0.3 mg	28%
Manganese	0.4 mg	18%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	18 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	2 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	0.4 g	—
Proline	0.3 g	—
Retinol	81 μg	—
Serine	0.3 g	—
Starch	36 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 265 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

50min
Walking (3.5 mph)
32min
Cycling (moderate)
22min
Running (6 mph)
37min
Swimming laps

Common questions

How many calories are in Perfect Mashed Potatoes?

One serving of Perfect Mashed Potatoes (1 serving) has 265 calories, which works out to 94 calories per 100 g. That is about 13% of a 2,000-calorie day.

Are Perfect Mashed Potatoes high in protein?

Not especially. It has 6.2 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Perfect Mashed Potatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Perfect Mashed Potatoes?

33 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Perfect Mashed Potatoes?

3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (281 g)

Calories265

% Daily Value*

Total fat 8.2g	11%
Saturated fat 5.1g	25%
Trans fat 0.3g
Cholesterol 22mg	7%
Sodium 33mg	1%
Total carbohydrate 43g	16%
Dietary fiber 5.1g	18%
Total sugars 3.8g
Protein 6.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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