How Many Calories Are in 100g of Boiled Mashed Potatoes? A Complete Nutritional Breakdown

November 28, 2025 •

3 min read

On average, 100g of plain boiled potatoes, without any additions, contains around 87 calories. This fundamental number shows that the answer to how many calories are in 100g of boiled mashed potatoes is heavily dependent on what is added during the mashing process, such as milk, butter, or cream, which can significantly alter its nutritional profile and impact your dietary goals.

Quick Summary

This article explains the calorie content of 100g of boiled mashed potatoes, contrasting the low-calorie base with versions enriched with butter, milk, and cream. It provides a detailed nutritional breakdown and offers low-calorie preparation methods.

Key Points

Low Baseline Calorie Count: Plain, boiled potatoes are low in calories, with 100g containing approximately 85-87 kcal, making them a base for a healthy dish.
Additions Matter Significantly: The ingredients added during mashing, such as butter, milk, and cream, are the primary drivers of the final calorie and fat content.
Healthy Alternatives Exist: Low-calorie substitutions like vegetable broth, skim milk, or Greek yogurt can provide creaminess without the added fat and calories.
Potassium and Vitamin C Source: Beyond calories, potatoes are a good source of essential nutrients like potassium and vitamin C, which benefit overall health.
Recipe Customization for Diet Control: By controlling the additions, you can easily adapt mashed potatoes to fit various dietary needs, from low-fat to high-fat.
High Satiety Value: Boiled potatoes offer a high satiety index, helping you feel full and potentially aiding in weight management.

The Calorie Baseline: Plain Mashed Potatoes

At its simplest, the calorie count for mashed potatoes is relatively low. The foundation of this dish is a plain, boiled potato. According to nutrient data, 100g of boiled potatoes contains approximately 87 calories, consisting mostly of carbohydrates and a small amount of protein. When you mash these potatoes using only water or a small amount of the cooking liquid, the calorie count remains very close to this base number. This makes plain mashed potatoes a satiating, low-fat component of a healthy diet, rich in essential nutrients like potassium and vitamin C.

The Impact of Added Ingredients

The most significant factor in determining the final calorie count of mashed potatoes is what you add to them. Ingredients like butter, milk, cream, and cheese sauce dramatically increase the fat and calorie content. For instance, homemade mashed potatoes prepared with whole milk and margarine can have about 113 calories per 100g. Commercial or restaurant versions often use even more butter and cream, pushing the calorie and saturated fat content much higher.

Here are some common additions and how they alter the nutrition:

Butter: A single tablespoon of butter adds around 100 calories and 11 grams of fat. Even a small pat can considerably increase the dish's overall caloric load.
Milk: The type of milk used matters. Switching from whole milk to skim milk can reduce calories and saturated fat without sacrificing too much creaminess.
Cream: Heavy cream is a high-fat, high-calorie addition. For a rich, creamy texture, some recipes call for a generous pour of cream, which can double or triple the calorie count of the base potato.
Sour Cream or Cream Cheese: These additions offer a tangy flavor and a smooth texture but come with a significant calorie increase due to their fat content.

Lower-Calorie Mashed Potato Alternatives

If you're watching your calorie intake, there are several ways to enjoy delicious mashed potatoes without the high-fat additions:

Use Vegetable Broth: Replace milk and butter with low-sodium vegetable broth to create a flavorful, creamy mash with virtually no added calories or fat.
Add Greek Yogurt: A dollop of non-fat Greek yogurt can provide a tangy richness and a creamy texture similar to sour cream, while boosting protein and keeping calories low.
Mash with Cauliflower: For a volume-boosting, lower-carb, and lower-calorie option, mash a combination of boiled potatoes and steamed cauliflower. This technique reduces the overall calorie density per serving.
Incorporate Spices and Herbs: Boost flavor with calorie-free additions like garlic powder, onion powder, paprika, chives, or parsley. A pinch of salt is also key to enhancing the natural potato flavor.

Beyond Calories: A Complete Nutritional Snapshot

Beyond just the calories, it is important to consider the other nutrients in your mashed potatoes. The potato itself is a good source of complex carbohydrates, which provide sustained energy. It is also packed with potassium, a mineral crucial for maintaining healthy blood pressure, and vitamin C, which is essential for immune function. The cooking method (boiling) retains a good portion of these nutrients, especially if the skin is left on, though mashing will break down some fiber.

Calorie Comparison Table: Plain vs. Enriched Mashed Potatoes


Mashed Potato Type (per 100g)	Approx. Calories	Approx. Fat (g)	Key Additions
Plain (with Water)	85-87	<1	None
With Skim Milk	~95	<1	Skim milk, seasoning
With Whole Milk & Butter	~113	~4	Whole milk, butter
With Butter & Cream	~150+	~8+	Heavy cream, butter

Conclusion: Making Informed Dietary Choices

In summary, the number of calories in 100g of boiled mashed potatoes is not a fixed figure. It begins as a nutritious, relatively low-calorie dish, and its final nutritional value is almost entirely dictated by the ingredients you choose to add. For a health-conscious option, stick to mashing with water or low-fat alternatives like vegetable broth or Greek yogurt. For a more decadent side dish, be mindful of the added fats and calories from butter and cream. Understanding these variations allows you to enjoy mashed potatoes as part of a balanced diet, regardless of your health goals. For more in-depth nutritional information on potatoes, consult a reputable source like the article on Healthline.

Frequently Asked Questions

The calorie count per 100g is fairly consistent across common potato varieties like russet, red, or Yukon Gold, with minor variations based on starch and moisture content. The way you prepare it is far more significant than the type of potato.

Leaving the skin on does not significantly change the calorie count but does increase the fiber content and adds beneficial vitamins and minerals. For a healthier mash, keeping the skin on is a great choice.

Not necessarily. While margarine is often perceived as healthier, many varieties are high in trans fats and can contain similar calorie counts to butter. Some healthy spreads are available, but moderation is key for both.

Instant mashed potato flakes, prepared with just water, are often very low in calories (around 71 kcal per 100g). However, many people add butter and milk, just as with homemade, which then increases the calories, sometimes making it comparable to or even higher than the homemade version.

Yes, you can mash potatoes with just water or low-sodium vegetable broth. For a richer flavor without fat, consider mashing them with roasted garlic or a variety of herbs.

Boiling is one of the lowest-calorie cooking methods. Frying or roasting with large amounts of oil or fat will drastically increase the calorie count, making boiled mashed potatoes a healthier starting point.

Salt adds sodium but has no calories. While it enhances flavor, excessive salt intake can be a health concern for some individuals, so using it in moderation is recommended.