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Vegan Mashed Potatoes⏱ 37 min total
Recipes

Vegan Mashed Potatoes

Per 1 serving · 281 g · 3 ingredients

Calories
343
17%
of a 2,000 cal day
  • Protein
    5.2g
    6% of calories
  • Carbs
    44g
    50% of calories
  • Fat
    17g
    44% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Vegan Mashed Potatoes (281 g) has 343 calories, with 5.2 g of protein, 44 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (50% of calories). It is high in dietary fiber (20% DV), Vitamin A (26% DV) and Vitamin C (55% DV). Keep an eye on sodium, which provides 43% of the daily value.

Per 100 g
122cal
low energy density
Protein per 100 cal
1.5g
Net carbs
38g
carbs minus fiber
Fiber
5.5g
1.9 g sugar

High in

20%+ of the daily value

  • Dietary fiber20%
  • Vitamin A26%
  • Vitamin C55%
  • Vitamin K28%
  • Vitamin B656%
  • Iron24%

Good source of

10–19% of the daily value

  • Vitamin E10%
  • Thiamine16%
  • Niacin16%
  • Folate (B9)10%
  • Pantothenic acid15%
  • Magnesium14%

Watch

20%+ of the daily value

  • Sodium43%

Ingredients

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

Directions

Prep 15 minCook 22 min
  1. 1

    Peel and dice potatoes. Add to a pot and cover with water. Bring to a boil and cook until fork tender. Drain.

  2. 2

    Add butter and salt and mash together well. Enjoy!

Vitamins & minerals

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

Vitamins

NutrientAmount% Daily Value
Vitamin A234 μg
26%
Vitamin C49 mg
55%
Vitamin D0 μg
0%
Vitamin E1 mg
10%
Vitamin K34 μg
28%
Thiamine0.2 mg
16%
Riboflavin (B2)0.1 mg
6%
Niacin3 mg
16%
Vitamin B61 mg
56%
Folate (B9)40 μg
10%
Vitamin B120 μg
1%
Pantothenic acid1 mg
15%
Choline34 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium36 mg
4%
Iron2 mg
24%
Potassium1,061 mg
23%
Magnesium58 mg
14%
Phosphorus147 mg
21%
Zinc1 mg
7%
Copper0.3 mg
31%
Manganese0.4 mg
17%
Selenium1 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)1 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene177 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats6 g—
Phenylalanine0.2 g—
Polyunsaturated fats7 g—
Proline0.2 g—
Retinol220 μg—
Serine0.2 g—
Starch39 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 31 g—
Total omega 66 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 343 calories

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

  • 65min
    Walking (3.5 mph)
  • 41min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 48min
    Swimming laps

Common questions

How many calories are in Vegan Mashed Potatoes?

One serving of Vegan Mashed Potatoes (1 serving) has 343 calories, which works out to 122 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are Vegan Mashed Potatoes high in protein?

Not especially. It has 5.2 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Vegan Mashed Potatoes keto-friendly?

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

How much sodium is in Vegan Mashed Potatoes?

990 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Mashed Potatoes?

1.9 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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