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 long type (2-1/3\" dia, 4-3/4\" long, raw) yields (243 g)
245.4 calories, 62.1 from fat
 
Carbs
42.4 g
 
Proteins
4.5 g
 
Fat
6.9 g
 
Sat. Fat
3.1 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 decrease asthma attacks in severity and frequency) and Vitamin C (protects against immune system deficiencies).
  • 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)
9%
Protein
14%
Carbs
15%
Fiber
11%
Fat
16%
Saturated Fat
4%
Cholesterol
26%
Sodium
0%
Added Sugar

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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: long type (2-1/3\" dia, 4-3/4\" long, raw) yields (243g)

* Amount Per Serving
Calories 245.4 cal
Calories from Fat 62.1 cal
% Daily Value
Total Fat 6.9 g 10.6%
Saturated Fat 3.1 g 15.7%
Cholesterol 12.2 mg 4.1%
Sodium 617.2 mg 25.7%
Total Carbohydrate 42.4 g 14.1%
Dietary Fiber 3.6 g 14.6%
Sugars (Added) 0 g 0%
Protein 4.5 g 8.9%
 
Vitamins
Vitamin A 267.3 IU 5.3%
Vitamin B6 0.7 mg 36.2%
Vitamin B12 0.6 mcg 10.1%
Vitamin C 15.1 mg 25.1%
Vitamin D 0.5 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 9 mcg 11.2%
 
Minerals
Calcium (Ca) 51 mg 4.9%
Copper (Cu) 0.3 mg 17.4%
Iron (Fe) 0.7 mg 3.6%
Magnesium (Mg) 43.7 mg 10.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 714.4 mg 20.4%
Phosphorus (P) 109.4 mg 10.9%
Selenium (Se) 1.5 mcg 2.1%
Zinc (Zn) 0.7 mg 4.5%