2 cup of instant mashed potatoes (prepared from flakes, without milk, whole milk, margarine) contains 475 Calories. The macronutrient breakdown is 51% carbs, 43% fat, and 6% protein. This is a good source of fiber (35% of your Daily Value), potassium (21% of your Daily Value), and vitamin c (45% of your Daily Value).
Nutrition Facts
For 2 cup of instant mashed potatoes (420g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 475 | |
| Fats | 24g | 30% |
| Saturated fats | 6g | 31% |
| Trans fats | – | |
| Cholesterol | 17mg | 6% |
| Sodium | 1394mg | 61% |
| Carbs | 63g | 23% |
| Net carbs | 53g | |
| Fiber | 10g | 35% |
| Sugar | – | |
| Protein | 8g | |
| Calcium | 206mg | 21% |
| Iron | 1mg | 12% |
| Potassium | 979mg | 21% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | 202μg | |
| Caffeine | – | |
| Choline | – | |
| Copper | 0.1mg | 7% |
| Fluoride | – | |
| Folate (B9) | 29μg | 7% |
| Lycopene | – | |
| Magnesium | 76mg | 18% |
| Manganese | 0.5mg | 21% |
| Niacin | 3mg | 18% |
| Pantothenic acid | 1mg | 10% |
| Phosphorus | 235mg | 34% |
| Retinol | 176μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 2μg | 4% |
| Theobromine | – | |
| Thiamine | 0.5mg | 39% |
| Vitamin A IU | 924IU | |
| Vitamin A | 193μg | 21% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0mg | 3% |
| Vitamin C | 41mg | 45% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 6g | 31% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 7g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.4g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.2g | |
| Hydroxyproline | – | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 0.5g | |
| Serine | 0.4g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 0.5g | |
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