How many calories are in Trader Joe's mashed potatoes? A nutritional guide

January 4, 2026 •

3 min read

According to the nutritional information, a single serving of the standard Trader Joe's Mashed Potatoes contains 90 calories. Knowing how many calories are in Trader Joe's mashed potatoes is key for making informed dietary choices, especially since the count can vary significantly across different product varieties.

Quick Summary

The calorie count for Trader Joe's Mashed Potatoes varies by variety, with the standard version containing 90 calories per serving. The Loaded and Garlic & Butter versions have higher calorie counts due to additional ingredients like cheese, butter, and bacon.

Key Points

Standard Variety: Contains 90 calories per 8-piece serving, making it a relatively light side dish.
Loaded Version: At 240 calories per cup, the Loaded mashed potatoes are significantly higher in calories due to cheese, sour cream, and bacon.
Serving Size Matters: Always check the serving size, as it can vary (e.g., standard vs. Garlic & Butter), impacting your total calorie intake.
Simple Ingredients: The standard version has a simple ingredient list, relying on potatoes, milk, and cultured butter for its flavor.
Control Your Additions: For a healthier option, choose the standard variety and add your own low-calorie flavor enhancers, like herbs or non-fat yogurt.
Macronutrient Differences: The Loaded mashed potatoes have a much higher fat and protein content compared to the lower-fat, simpler standard version.

A Deeper Dive into Trader Joe's Mashed Potato Calories

When you're trying to track your caloric intake, knowing the nutrition facts of your favorite convenience foods is essential. Trader Joe's offers several popular mashed potato options, each with a different calorie count and nutritional profile. The standard, no-frills mashed potatoes offer a straightforward, lower-calorie side, while varieties with added ingredients naturally come with a higher caloric load.

The Standard Trader Joe's Mashed Potatoes

The most basic option is typically found in the refrigerated or frozen section. This version is prized for its simple ingredients and relatively low calorie count. A single serving contains just 90 calories, making it a surprisingly light side dish.

What's in them?

Potatoes: The primary ingredient, offering complex carbohydrates for energy.
Milk: Added for creaminess without excessive fat.
Cultured Butter: Provides flavor and a small amount of fat.
Salt: Enhances the overall taste.

This simple ingredient list keeps the calories in check. The macronutrient breakdown for this version is approximately 14g of carbohydrates, 2.5g of fat, and 2g of protein per serving.

Comparing Varieties: Standard vs. Garlic & Butter vs. Loaded

Trader Joe's also offers more decadent versions, which are delicious but come with a notable increase in calories and fat. The Garlic & Butter and Loaded varieties are examples of how extra ingredients impact the nutritional facts.

Garlic & Butter Mashed Potatoes

This savory version packs more flavor and a slightly higher calorie count. Per ½ cup serving, it contains 100 calories. The additional garlic and butter boost the taste but also increase the fat and sodium content compared to the standard version.

Loaded Mashed Potatoes

The Loaded Mashed Potatoes are a significantly more indulgent choice. With additions like shredded cheddar cheese, tangy sour cream, scallions, and bacon, this variety is a much richer side dish. A serving can contain up to 240 calories, which is more than double the standard version. It also has a much higher fat content, with 11g per serving compared to the 2.5g in the plain version.

Nutritional Comparison Table

To see how the calories stack up, here is a detailed comparison of three popular Trader Joe's mashed potato varieties. Note that serving sizes can differ between products.


Product	Calories per Serving	Serving Size	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Standard Mashed Potatoes	90	8 pieces (112g)	2.5	14	2	300
Garlic & Butter Mashed Potatoes	100	1/2 cup	1	21	2	420
Loaded Mashed Potatoes	240	1 cup (129g)	11	14	6	400

Tips for a Lighter Mashed Potato Side

If you love mashed potatoes but want to manage your calorie intake, there are several ways to enjoy them without overdoing it. While the standard Trader Joe's variety is already a good option, you can further control calories by following these tips or making your own from scratch.

Customize with low-calorie additions: Instead of relying on pre-made loaded versions, add your own toppings. A sprinkle of fresh chives, a dash of garlic powder, or a little non-fat Greek yogurt can add flavor with minimal calories.
Mind your portion size: The calorie count is for a single serving. Measure your portion to keep your intake consistent with your dietary goals.
Pair with protein: Serving mashed potatoes alongside a lean protein source, like grilled chicken or fish, can create a more balanced meal that keeps you full longer.
Make it yourself: Control every ingredient by mashing your own potatoes. For a lighter version, use skim milk or vegetable broth instead of heavy cream or excessive butter. For more ideas, you can explore recipes like this lighter mashed potatoes recipe.

Conclusion

In summary, the calorie content of Trader Joe's mashed potatoes is not a single number but depends on the specific variety you choose. The standard refrigerated/frozen version is the leanest choice at 90 calories per serving. The Garlic & Butter and especially the Loaded options, however, contain a higher number of calories due to added fats and other rich ingredients. By checking the nutrition facts and controlling your portions, you can easily incorporate these tasty side dishes into a balanced diet. For the most control over your meal's nutritional profile, making your own mashed potatoes from scratch remains the most reliable option.

Frequently Asked Questions

The healthiness depends on the variety. The standard version, with just 90 calories and simple ingredients, is a relatively healthy option. The loaded version, however, is much higher in fat and calories due to the added ingredients.

There are approximately 14-16 grams of carbohydrates in one serving of the standard Trader Joe's Mashed Potatoes.

Yes, many of Trader Joe's mashed potato products, including the refrigerated and frozen ones, are designed to be microwaved for quick and easy preparation.

The serving size varies by product. For the standard variety, it's often 8 pieces (112g). The Garlic & Butter version is listed per 1/2 cup, so always check the package.

For the standard version, yes. The ingredients include potatoes, milk, cultured butter, and salt. The Loaded version, however, has a much longer list with cheese, sour cream, and bacon.

Trader Joe's options offer convenience with simple preparation. Homemade mashed potatoes give you full control over ingredients, allowing you to easily adjust fat, salt, and calorie content. The taste and texture also differ, with homemade often having a fresher feel.

The sodium content varies by variety. The standard version contains around 300mg per serving, while the loaded version is higher, at 400mg per serving.