The Ultimate Guide: How many calories are in Smash?

November 6, 2025 •

5 min read

The calorie count for 'Smash' can vary dramatically, ranging from a low-calorie side dish to a high-calorie burger or dessert, depending on the product. Because there is no single answer to the question, 'How many calories are in Smash?', understanding the different products and their nutritional profiles is key for anyone monitoring their diet.

Quick Summary

The calories in 'Smash' depend entirely on the specific product, as the name refers to instant mash potato, a burger from Smashburger, a candy bar, or a cocktail. This guide details the nutritional information for each variant to help you make informed dietary choices.

Key Points

Instant Mash is Low Calorie: A standard portion of prepared Smash instant mash potato contains only around 104 calories, making it a relatively healthy side dish.
Smashburgers are High Calorie: A single-patty Classic Smashburger contains around 560 calories, while a double-patty version can have nearly 900 calories, significantly impacting daily intake.
Candy is Calorie-Dense: A 100g serving of Smash! candy contains over 500 calories due to its high sugar and fat content.
Cocktails Add Empty Calories: A Bourbon Smash cocktail contributes around 180 calories from alcohol and added sugars, offering little nutritional value.
Portion Control is Key: For high-calorie options like burgers and candy, enjoying them in moderation and controlling portions is essential for a balanced diet.

The seemingly simple question of 'how many calories are in Smash?' is far more complex than it appears, primarily because 'Smash' refers to several distinct products across different food categories. From convenience meals to restaurant items and sweet treats, the caloric content and overall nutritional impact differ significantly. For anyone committed to a nutrition diet plan, understanding these distinctions is crucial for accurate calorie tracking and balanced eating.

Deciphering the 'Smash' Confusion

To provide a clear answer, we must break down the different products that carry the 'Smash' name. Each has a unique nutritional profile, affecting how it fits into a healthy diet plan.

The Instant Mash Potato

One of the most common products named Smash is the instant mashed potato. Its nutritional value depends on whether you look at the dry flakes or the prepared portion.

As sold, dry flakes of Smash instant mash contain a higher caloric density, with about 336 kcal per 100g. This is because the weight includes the concentrated potato solids.
When prepared according to instructions (typically with boiling water), the caloric content per serving drops significantly. A standard 180g portion, as prepared, contains roughly 104 calories. This makes it a relatively low-calorie, quick-prep side dish.
The nutritional makeup is primarily carbohydrates, with low levels of fat and some protein. Its nutritional profile can be enhanced by adding milk or butter, but this will also increase the calorie count.

The Smashburger

For many, 'Smash' refers to the popular burger chain, Smashburger. These burgers are a different story entirely, containing high calories from protein, fat, and carbohydrates.

Here’s a look at some common Smashburger options:

Classic Smash (Single Patty): A single-patty burger contains approximately 560 calories. Its macronutrient distribution is high in fat and protein, with moderate carbs.
Double Classic Smash (Double Patty): Opting for the double patty dramatically increases the calorie count to around 890 calories. This version contains significantly more fat, saturated fat, cholesterol, and sodium.
Toppings and Add-ons: The final calorie count can skyrocket further with the addition of cheese, bacon, or extra sauces. The buns and other ingredients also contribute to the overall nutritional impact, making it a calorie-dense fast-food meal.

The Smash! Candy Bar

In some regions, particularly Norway, Smash! is a popular candy bar. As expected with most confectionery, this chocolate-covered, salted corn snack is high in calories, sugar, and fat.

A 100g serving of Smash! candy contains a substantial 540-560 calories.
The high sugar and fat content means it offers little nutritional value beyond a quick energy boost and is best enjoyed in moderation as an occasional treat.

The Bourbon Smash Cocktail

For those of legal drinking age, a 'Smash' could mean a cocktail. The Bourbon Smash, made with bourbon, lemon, and mint, is an alcoholic beverage that also adds calories to your daily intake.

A typical Bourbon Smash is estimated to have around 180 calories per serving.
The exact caloric value will depend on the brand of bourbon, the amount of sugar added, and other ingredients.
Like other alcoholic drinks, cocktails can be high in calories without providing much nutritional benefit.

Nutritional Comparison of 'Smash' Products


Product	Serving Size	Calories (approx.)	Macronutrient Focus	Dietary Considerations
Smash Instant Mash	180g (prepared)	104 kcal	High Carb, Low Fat	Relatively low-calorie side, good for balanced meals.
Smashburger (Single)	1 burger	560 kcal	High Protein, High Fat	High-calorie meal, high in saturated fat and sodium.
Smashburger (Double)	1 burger	890 kcal	High Protein, High Fat	Very high-calorie meal, significant source of fat and sodium.
Smash! Candy	100g	540-560 kcal	High Sugar, High Fat	Dessert item, best for occasional, moderate consumption.
Bourbon Smash Cocktail	1 serving	180 kcal	Carbohydrates (Alcohol)	High in empty calories; contributes to sugar and alcohol intake.

Incorporating 'Smash' into a Healthy Nutrition Diet

Since the calories vary so much, your approach to a 'Smash' item must be specific to the product.

Instant Mash: This is the most diet-friendly version. To keep it healthy, prepare it with water and add minimal, healthy fats like a small amount of olive oil instead of butter. Pair it with a lean protein source and plenty of vegetables to create a balanced meal.
Smashburger: If you are craving a Smashburger, opt for the single patty and skip extra cheese, bacon, and high-calorie sauces. Order it with a side salad instead of fries to cut down on calories, fat, and sodium. Fast food can be an occasional treat, not a dietary staple.
Smash! Candy: This should be considered a dessert. Practice portion control by only having a small piece to satisfy a craving without derailing your diet. Look for healthier alternatives like dark chocolate or fruit if you want to reduce sugar intake.
Bourbon Smash: Enjoying a cocktail is acceptable in moderation. Be mindful of the extra calories from the alcohol and sugar, as these can add up quickly. Consider alternative beverages with fewer calories, such as hard seltzers or a simple glass of wine.

Healthy 'Smash' Alternatives and Preparation Tips

For those who love the taste of a 'smashed' item but want to focus on a healthier diet, consider making your own versions.

Homemade Smashburger: Use lean ground beef or a turkey patty. Smash it on a hot skillet without excessive oil. Serve on a whole-wheat bun with fresh vegetables like lettuce, tomato, and onion. Use a light, yogurt-based sauce instead of a creamy, high-fat dressing.
Healthy Smashed Potatoes: Skip the instant mash and make your own with fresh potatoes. Boil the potatoes until soft, then lightly smash them. Drizzle with a small amount of olive oil, fresh herbs, and a pinch of salt. Roast or bake them for a crispy texture. Leaving the skin on adds valuable fiber.
DIY Fruit Smash: Instead of a sugary candy bar or cocktail, create a refreshing and healthy 'smash' by muddling fresh berries or other fruit with mint and sparkling water. This offers flavor without the added sugars and alcohol.

Conclusion: The Final Verdict on Calories in Smash

Ultimately, the number of calories in 'Smash' is not a single value but a range determined by the specific product. A mindful diet requires paying attention to these distinctions, as the impact of a low-calorie instant mash is vastly different from that of a high-calorie double Smashburger or candy bar. By understanding the nutritional information and practicing portion control or opting for healthier homemade alternatives, you can enjoy these foods without compromising your dietary goals.

For more reliable information on nutrition and calorie counts, consult authoritative health sources like MedlinePlus.

Frequently Asked Questions

There is a massive calorie difference. A prepared 180g portion of Smash instant mash contains about 104 calories, whereas a single-patty Classic Smashburger from the restaurant has approximately 560 calories. A double-patty burger can contain nearly 900 calories.

Smash instant mash is relatively low in calories and fat when prepared with water. It is primarily a source of carbohydrates. For a healthier option, prepare it with water and use a small amount of healthy fat like olive oil instead of butter and milk.

To reduce calories, you can opt for a single-patty burger instead of a double, ask for no cheese or less sauce, and choose a side salad or steamed vegetables instead of fries. Using a whole-wheat bun can also add fiber.

No. The calorie count depends on the specific product. While the Smashburger and Smash! candy bar are high in calories, prepared Smash instant mash potato is comparatively low in calories.

Smash! candy is a confectionery item, meaning it is high in sugar, fat, and calories, providing little to no nutritional benefits. It is best to consume it as an occasional treat in moderation compared to healthier snacks like fruit or nuts.

You can make a healthier 'smashed burger' at home using lean ground beef or turkey. Use minimal oil, serve on a whole-wheat bun, and top with fresh vegetables. This allows you to control the ingredients and reduce overall calories, fat, and sodium.

No, you don't need to avoid all 'Smash' products. Items like prepared Smash instant mash can be part of a balanced diet when portioned correctly. The high-calorie items like the double Smashburger or candy should be limited and consumed sparingly.