How many calories are in 2 mashed potatoes?

November 7, 2025 •

3 min read

The calorie count of a standard baked potato is approximately 161 calories for a medium-sized spud. However, the number of calories in 2 mashed potatoes varies significantly depending on what you add to them, with ingredients like butter, milk, and cream increasing the total dramatically.

Quick Summary

The calorie total for two mashed potatoes depends heavily on preparation method and added ingredients. Plain mashed potatoes are significantly lower in calories than those made with butter and milk. Different recipes can result in a range of calorie counts, highlighting the importance of recipe choice for dietary tracking.

Key Points

Variable Calorie Count: The calories in mashed potatoes vary significantly based on ingredients; two plain potatoes are about 320 kcal, but with butter and milk, the total can reach over 470 kcal.
Additives Drive Calories: High-fat additions like butter, cream, and cheese are the main contributors to the calorie increase in mashed potatoes.
Healthy Substitutions Exist: To reduce calories, swap whole milk for skim milk or broth, use Greek yogurt instead of sour cream, and season with herbs.
Incorporate Vegetables: Adding vegetables like cauliflower to your mashed potatoes is an effective way to lower the calorie density while boosting nutrients.
Accurate Tracking is Possible: For precise calorie counting, measure and sum the calories of all individual ingredients used in your homemade recipe.

The Core Calorie Count: Plain Mashed Potatoes

Starting with the foundation, the calories from the potatoes themselves provide a baseline for your mashed potato dish. A single medium potato (approx. 161 calories) is relatively low in calories and packed with nutrients. When mashed without any high-fat or high-calorie additives, the calorie count for two medium potatoes is around 320 calories. This simple preparation method—just boiling and mashing—preserves the potato's inherent nutritional benefits, including potassium, fiber, and Vitamin C. It is the addition of other ingredients that causes the calorie count to skyrocket.

The Calorie Impact of Common Additives

Most mashed potato recipes call for more than just potatoes. The rich, creamy texture many people love is typically achieved with ingredients that are high in fat and, consequently, calories. The amount and type of additive have a significant impact on the final nutritional profile. For example, adding just a tablespoon of butter can increase the calories by about 100. Full-fat milk, heavy cream, cheese, and sour cream are also major contributors to the total calorie count. Portion size is also a critical factor; while the calories from two mashed potatoes might be a manageable starting point, a generous serving size can quickly push the calorie intake much higher.

Calorie Breakdown: Understanding the Differences

Here is a breakdown of how different preparation styles affect the calorie count of two medium-sized mashed potatoes, highlighting the vast differences based on your recipe choices. This information is based on standard measurements and averages, as exact figures will depend on specific brands and portions used.

The Calorie Comparison Table


Preparation Method	Key Additives	Approximate Calories (2 medium potatoes)
Plain Boiled and Mashed	None	~322 kcal
Home-prepared (Milk & Butter)	Whole milk, butter	~474 kcal (1 cup is 237 kcal)
Low-fat / Healthy Version	Skim milk, Greek yogurt	~350-400 kcal (example recipe total)
Prepared from Dehydrated	Whole milk, butter	~407 kcal (2 cups is 407 kcal)
Restaurant Style	Heavy cream, butter, cheese	Potentially 600+ kcal

How to Create Healthier Mashed Potatoes

If you are mindful of your calorie intake, you don't have to give up this classic comfort food. There are several ways to reduce the calorie load without sacrificing flavor. These alternatives focus on substituting high-fat ingredients with lower-calorie options and incorporating nutrient-dense vegetables.

Swap Whole Milk for Skim Milk or Broth: Replace whole milk or heavy cream with skim milk, low-sodium vegetable broth, or chicken broth for moisture and flavor without the added fat.
Substitute Butter: Instead of traditional butter, consider a small amount of extra virgin olive oil or even just a dash of butter-flavored spray. For creaminess, low-fat Greek yogurt is an excellent, protein-rich substitute for sour cream.
Add Vegetables: Incorporate other vegetables into your mash to increase volume and nutrients without adding many calories. Cauliflower is a popular choice; boil it with the potatoes and mash it together for a creamy, lower-calorie version. Sweet potatoes are also a flavorful and nutritious alternative.
Season with Herbs: Use fresh herbs like chives, parsley, and garlic powder to add immense flavor without adding any calories.

Smart Calorie Calculation at Home

To accurately determine the calorie count of your homemade mashed potatoes, it's best to measure and sum the calories of each individual ingredient. While this might seem tedious, it's the most precise method for calorie tracking, especially if you are following a specific diet. Weighing your potatoes and measuring your additives will give you the most accurate total for your final dish. You can then divide the total calories by the number of servings to get a per-portion count.

Conclusion: Making Informed Choices

Ultimately, the question of "how many calories are in 2 mashed potatoes" has no single answer. The final number is determined by your preparation method and ingredient choices. While a plain, simple mash is relatively low in calories, a rich, buttery, and creamy version can be significantly higher. By making smart substitutions and being mindful of portion sizes, you can enjoy this beloved side dish in a way that aligns with your health and dietary goals. Experimenting with healthier ingredients can create a delicious and satisfying mashed potato experience without the added calories.

You can explore more calorie-saving tips and healthy recipes on our website.

Frequently Asked Questions

Two medium-sized potatoes, when simply boiled and mashed without any butter or milk, contain approximately 320 to 330 calories.

Adding whole milk and butter significantly increases the calorie count. For example, a single cup of homemade mashed potatoes with these ingredients contains around 237 calories, meaning two cups could contain nearly 475 calories.

For a lower-calorie alternative, you can replace whole milk with skim milk or vegetable broth and substitute butter with a small amount of extra virgin olive oil or low-fat Greek yogurt.

Yes, mixing boiled and mashed cauliflower with potatoes is an effective way to reduce the overall calorie and carbohydrate count while maintaining a creamy texture.

Restaurant mashed potatoes often contain heavy cream, large amounts of butter, and other high-fat additives, which can make them much higher in calories than most homemade versions.

A plain baked potato has a moderate calorie count, but once mashed potato recipes add fat-rich ingredients like butter and milk, the calorie count typically becomes higher than that of a simple baked potato.

Yes, weighing your potatoes and other ingredients is the most accurate way to calculate the total calories for your entire dish, which can then be used to find the calorie count per serving.