Nutriwise
SR LegacyVegetables and Vegetable Productsvalues per 100 g

Potatoes, mashed, dehydrated, flakes without milk, dry form

Energy
354 kcal / 100 g
Nutrients reported
115
Measured portions
1

Portion converter

Nutrition data is published per 100 g. Pick a portion to see what it works out to.

Total weight
60 g
1 (cup) × 1 — using the published 60 g per portion
NutrientPer 100 gIn this amount
Energy(chosen energy value)354 kcal212 kcal
Water6.58 g3.95 g
Energy1480 kJ888 kJ
Protein8.34 g5.00 g
Total lipid (fat)0.41 g0.25 g
Ash3.50 g2.10 g
Carbohydrate, by difference81.2 g48.7 g
Fiber, total dietary6.60 g3.96 g
Sugars, Total3.36 g2.02 g
Sucrose0.99 g0.59 g
Glucose0.89 g0.53 g
Fructose0.98 g0.59 g
Lactose0 g0 g
Maltose0.50 g0.30 g
Galactose0 g0 g
Starch70.6 g42.4 g

Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.

About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.

This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.

Nutrition per 100 g

115 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.

NutrientPer 100 gSamples
Energy(chosen energy value)354 kcal0
Water6.58 g27
Energy1480 kJ0
Protein8.34 g20
Total lipid (fat)0.41 g16
Ash3.50 g15
Carbohydrate, by difference81.2 g0
Fiber, total dietary6.60 g1
Sugars, Total3.36 g1
Sucrose0.99 g1
Glucose0.89 g1
Fructose0.98 g1
Lactose0 g1
Maltose0.50 g1
Galactose0 g1
Starch70.6 g1
Calcium, Ca27.0 mg16
Iron, Fe1.21 mg24
Magnesium, Mg66.0 mg24
Phosphorus, P156.0 mg26
Potassium, K1098.0 mg17
Sodium, Na77.0 mg0
Zinc, Zn0.70 mg11
Copper, Cu0.16 mg10
Manganese, Mn0.16 mg6
Selenium, Se13.4 µg2
Vitamin C, total ascorbic acid81.0 mg29
Thiamin0.99 mg20
Riboflavin0.11 mg25
Niacin6.26 mg25
Pantothenic acid2.08 mg11
Vitamin B-60.75 mg17
Folate, total46.0 µg4
Folic acid0 µg0
Folate, food46.0 µg4
Folate, DFE46.0 µg0
Choline, total54.9 mg0
Vitamin B-120 µg0
Vitamin B-12, added0 µg0
Vitamin A, RAE1.00 µg0
Retinol0 µg0
Carotene, beta6.00 µg0
Carotene, alpha0 µg0
Cryptoxanthin, beta0 µg0
Vitamin A, IU11 IU0
Lycopene0 µg0
Lutein + zeaxanthin37.0 µg0
Vitamin E (alpha-tocopherol)0.03 mg1
Vitamin E, added0 mg0
Tocopherol, beta0 mg1
Tocopherol, gamma0.01 mg1
Tocopherol, delta0 mg1
Tocotrienol, alpha0 mg1
Tocotrienol, beta0 mg1
Tocotrienol, gamma0 mg1
Tocotrienol, delta0 mg1
Vitamin D (D2 + D3), International Units0 IU0
Vitamin D (D2 + D3)0 µg0
Vitamin K (phylloquinone)8.70 µg0
Fatty acids, total saturated0.17 g0
SFA 4:00 g0
SFA 6:00 g0
SFA 8:00 g1
SFA 10:00.00 g2
SFA 12:00.01 g2
SFA 14:00.00 g2
SFA 15:00 g1
SFA 16:00.07 g2
SFA 17:00.00 g1
SFA 18:00.08 g2
SFA 20:00.01 g1
SFA 22:00.00 g1
Fatty acids, total monounsaturated0.01 g0
MUFA 14:10 g1
MUFA 15:10 g1
MUFA 16:10.00 g2
MUFA 17:10 g1
MUFA 18:10.01 g2
MUFA 20:10 g1
MUFA 22:10 g0
Fatty acids, total polyunsaturated0.14 g0
PUFA 18:20.09 g2
PUFA 18:30.03 g2
PUFA 18:3 n-3 c,c,c (ALA)0.02 g1
PUFA 18:3 n-6 c,c,c0 g1
PUFA 18:40 g0
PUFA 20:2 n-6 c,c0 g1
PUFA 20:30 g1
PUFA 20:40 g1
PUFA 20:5 n-3 (EPA)0 g0
PUFA 22:5 n-3 (DPA)0 g0
PUFA 22:6 n-3 (DHA)0 g0
Cholesterol0 mg0
Tryptophan0.08 g0
Threonine0.27 g0
Isoleucine0.27 g0
Leucine0.43 g0
Lysine0.46 g0
Methionine0.13 g0
Cystine0.11 g0
Phenylalanine0.49 g0
Tyrosine0.23 g0
Valine0.43 g0
Arginine0.43 g0
Histidine0.15 g0
Alanine0.29 g0
Aspartic acid1.86 g0
Glutamic acid1.42 g0
Glycine0.24 g0
Proline0.28 g0
Serine0.32 g0
Hydroxyproline0 g1
Alcohol, ethyl0 g0
Caffeine0 mg0
Theobromine0 mg0

Why there is only one energy value here

USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 1008 — Energy — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.

Published portion sizes

These are the measured weights this site uses for conversion.

PortionGramsEnergy
1 (cup)60212

Portions without a measured weight are listed but cannot be converted — we do not guess a weight for them.

Allergens: do not rely on this page

This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.

If you have a food allergy, treat this page as background information only.

Similar foods

Vegetables and Vegetable Products

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (SR Legacy, release 2018-04-01) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27