How Many Calories Are in 150g of Mashed Potatoes With Butter?

November 6, 2025 •

4 min read

According to nutrition data, a 150g serving of homemade mashed potatoes prepared with whole milk and butter contains approximately 170 calories. This creamy side dish can vary significantly in its nutritional profile based on ingredients and preparation methods. Understanding these variables is key to managing your intake and enjoying this comfort food guilt-free.

Quick Summary

This guide details the calorie count and macronutrient breakdown for a 150g serving of mashed potatoes with butter, exploring how different ingredients like milk and seasonings affect the final nutritional value. It offers practical tips for reducing calories and provides a comparison table for various preparation styles.

Key Points

170 Calories: A typical 150g serving of homemade mashed potatoes with butter and milk contains approximately 170 calories.
Butter is Key: The amount and type of butter used is the most significant factor affecting the final calorie count, as one tablespoon can add ~100 calories.
Macronutrient Split: The calories in this dish are primarily from carbohydrates (60%) and fat (34%), with a smaller contribution from protein (7%).
Lower-Calorie Alternatives: You can reduce calories by swapping whole milk for skim milk or Greek yogurt and using less butter.
Nutrient-Rich Base: The potato itself is a good source of potassium and vitamins, especially when prepared mindfully.
Control Your Portions: Portion control is vital for managing caloric intake when enjoying richer versions of mashed potatoes.
Add Flavor, Not Calories: Use roasted garlic, chives, or other herbs and spices to enhance flavor without adding extra calories.

Unpacking the Nutritional Profile of Mashed Potatoes

The simple combination of potatoes, butter, and milk results in a beloved side dish, but the nutritional content can fluctuate widely. The starting point is the potato itself. A plain, boiled potato is relatively low in calories and fat, providing complex carbohydrates, fiber, potassium, and vitamin C. The transformation into mashed potatoes, however, involves adding ingredients that significantly alter its calorie density. The primary contributors to the increased calorie count are the fats from butter and, often, the added milk or cream.

The Calorie Breakdown

For a standard 150g serving of homemade mashed potatoes, the calorie count typically hovers around 170 calories, with a macronutrient distribution of roughly 60% carbohydrates, 34% fat, and 7% protein. The individual components each play a crucial role:

Potatoes: The base ingredient provides the bulk of the carbohydrates. In their natural state, potatoes are quite low in fat and calories. The starch content is the main caloric driver from the potato itself.
Butter: The addition of butter is the most significant caloric variable. A single tablespoon of butter adds approximately 100 calories, primarily from saturated fat. The amount of butter used can easily swing the total calorie count by a large margin.
Milk/Cream: Whole milk or heavy cream adds to both the fat and calorie content. Using a lower-fat option like skim milk can help reduce calories without sacrificing much creaminess. A cup of mashed potatoes with whole milk and butter has more calories than with a low-fat milk version.

How Add-Ins Affect the Final Count

Not all mashed potatoes are created equal. The way they are prepared and what is added can dramatically alter their nutritional information. Consider these common variations:

Whole Milk vs. Skim Milk: Swapping whole milk for skim milk will reduce the fat and calorie content. The difference may seem minor per serving, but it adds up over time.
Cream Cheese or Sour Cream: These ingredients add substantial calories and saturated fat, making the final dish richer but also much heavier. A spoonful of sour cream can add around 30 extra calories.
Cream Cheese: The addition of cream cheese, a favorite for achieving extra creaminess, adds a significant amount of fat and calories. It will increase the richness but also the overall caloric load per serving.
Garlic and Herbs: Flavorings like roasted garlic, chives, or parsley add flavor without adding significant calories. This is a great way to boost taste while keeping the dish lighter.

Calorie Comparison: Mashed Potato Variations


Preparation Method	Calories (per 150g)	Fat Content (g)	Notes
With Butter and Whole Milk	~170	~6	Creamy, classic preparation.
With Butter and Semi-Skimmed Milk	~150-160	~4-5	A slightly lighter option, still rich.
With Butter, No Milk	~140-150	~5-6	Depends heavily on butter quantity.
Plain, Boiled Potato (150g)	~115	<1	The low-calorie, base ingredient.
With Greek Yogurt (Low-Fat)	~130	~2-3	Tangy, creamy, and significantly lighter.

Tips for Reducing Calories

For those seeking a healthier take on this comfort food, several substitutions can make a big difference in the total calorie count without sacrificing flavor.

Use Low-Fat Milk Alternatives: Instead of whole milk or cream, use skim milk, unsweetened almond milk, or chicken broth to thin the potatoes. You'll still achieve a smooth consistency with fewer calories.
Swap Butter for Healthier Fats: Use a small amount of olive oil instead of butter. Olive oil offers monounsaturated fats that are better for heart health. Alternatively, use a lighter butter substitute.
Incorporate Greek Yogurt or Buttermilk: For a rich and tangy flavor, replace a portion of the butter and milk with low-fat Greek yogurt or buttermilk. This adds a creamy texture and a nutritional boost from protein and probiotics.
Boost Flavor with Herbs and Spices: Maximize flavor with zero-calorie additions. Roasted garlic, fresh chives, parsley, or a pinch of smoked paprika can add depth and complexity without increasing the calorie count.
Use an Immersion Blender: For an extra-creamy texture that requires less fat, use an immersion blender. This technique, when done correctly, can make the potatoes incredibly smooth and velvety, allowing you to get away with less fat.

The Role of Potatoes in a Balanced Diet

It is a misconception that potatoes are inherently unhealthy. The real issue is the way they are often prepared. A plain, boiled potato is a source of essential nutrients, including potassium, vitamin B6, and vitamin C. When enjoyed in moderation and prepared mindfully, mashed potatoes can certainly be part of a balanced diet. The key is controlling portion sizes and being aware of the added ingredients. The fiber in potatoes also contributes to a feeling of fullness, which can help with appetite control.

Conclusion

A 150g serving of mashed potatoes with butter typically contains around 170 calories, with the exact number depending on the type of milk and amount of butter used. By being mindful of your ingredients and portion sizes, you can continue to enjoy this classic dish. Opting for healthier swaps, like low-fat milk, Greek yogurt, or flavorful herbs, can reduce the calorie count while maintaining a delicious, creamy texture. The potato itself remains a nutritious base, and the power to control its health profile is in your hands.

An authoritative source for general nutrition information can be found at the USDA FoodData Central website.

Frequently Asked Questions

Mashed potatoes can be healthy if prepared mindfully. A plain potato is rich in nutrients, but adding high-fat ingredients like butter and cream increases the calorie count. Choosing low-fat alternatives and controlling portions makes them a healthy side dish.

To make mashed potatoes less fattening, use skim milk or broth instead of whole milk, replace butter with a small amount of olive oil, or use low-fat Greek yogurt for creaminess. Flavor with herbs like chives or roasted garlic instead of extra butter.

Yes, adding milk significantly affects the calorie count. Whole milk and cream add more fat and calories, whereas skim milk adds minimal calories. Some preparation variations include using broth or low-fat milk to reduce the final calorie total.

The calorie difference depends on the toppings. A plain baked potato (around 150g) has fewer calories than mashed potatoes with butter and milk. A baked potato's calorie count rises quickly with toppings like butter, sour cream, and cheese.

A typical 150g serving of homemade mashed potatoes with butter and milk contains around 25g of carbohydrates, which accounts for most of its macronutrient content.

Yes, you can use plant-based alternatives. Unsweetened almond milk or oat milk can be used in place of dairy milk, and a small amount of vegan butter or olive oil can be used instead of traditional butter to lower the calorie count.

The calorie content varies greatly depending on the recipe and ingredients used. Homemade versions give you full control over fat and milk content, potentially making them lower in calories than some instant mixes that might contain added fats or other ingredients.