White potato, from fresh, mashed
✓
Small (1-3/4\" To 2-1/4\" Dia, Raw) Yields110 g
✓
Medium (2-1/4\" To 3\" Dia, Raw) Yields147 g
✓
Large (3\" To 4-1/4\" Dia, Raw) Yields220 g
✓
Long Type (2-1/3\" Dia, 4-3/4\" Long, Raw) Yields243 g
✓
Cup210 g

Calories in 1 large (3\" to 4-1/4\" dia, raw) yields (220 g)
222.2 calories, 55.8 from fat
 
Carbs
38.4 g
 
Proteins
4 g
 
Fat
6.2 g
 
Sat. Fat
2.8 g

KEY FACTS

(learn about health benefits or risks)
  • White potato, from fresh, mashed has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz).
  • Rich in vitamins and minerals (14.5%/cal) - a good source of Vitamin B6 (helps cure depression) and Vitamin C (prevents eye diseases and skin wrinkling).
  • White potato, from fresh, mashed contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
Calories Nutrition Risky Content
Low
Density
(1 cal/g)
High
Density
(14.5 %/cal)
Medium
Density
(0.2 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
8%
Protein
13%
Carbs
13%
Fiber
10%
Fat
14%
Saturated Fat
4%
Cholesterol
23%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
74 min
30 min
56 min
89 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

White potato, from fresh, mashed

Serving Size: large (3\" to 4-1/4\" dia, raw) yields (220g)

* Amount Per Serving
Calories 222.2 cal
Calories from Fat 55.8 cal
% Daily Value
Total Fat 6.2 g 9.6%
Saturated Fat 2.8 g 14.2%
Cholesterol 11 mg 3.7%
Sodium 558.8 mg 23.3%
Total Carbohydrate 38.4 g 12.8%
Dietary Fiber 3.3 g 13.2%
Sugars (Added) 0 g 0%
Protein 4 g 8.1%
 
Vitamins
Vitamin A 242 IU 4.8%
Vitamin B6 0.7 mg 32.8%
Vitamin B12 0.6 mcg 9.2%
Vitamin C 13.6 mg 22.7%
Vitamin D 0.4 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 8.1 mcg 10.2%
 
Minerals
Calcium (Ca) 46.2 mg 4.4%
Copper (Cu) 0.3 mg 15.7%
Iron (Fe) 0.6 mg 3.3%
Magnesium (Mg) 39.6 mg 9.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 646.8 mg 18.5%
Phosphorus (P) 99 mg 9.9%
Selenium (Se) 1.3 mcg 1.9%
Zinc (Zn) 0.6 mg 4.1%