How many calories are in Mashed potatoes?

Mashed potatoes contains 39 calories per 100g serving, with 9g of protein, 83g of carbohydrates, and 0g of fat.

Is Mashed potatoes good for fat loss?

Mashed potatoes has a macro efficiency score of 0.89 (scale: 0–1.0). It provides 92% of its calories from protein, making it an excellent choice for fat loss goals.

DataFood Engine.Monexa Data Node

System Live

Live

0.89

Verified Asset

High Efficiency

Mashed potatoes.

Metabolic profile analysis. Technical breakdown of Mashed potatoes and its impact on skeletal muscle retention and daily energy expenditure.

Total Energy39kcal

Bio-Protein9g

Carbohydrates83g

Total Lipids0g

Nutritional Efficiency Report

Mashed potatoes is a very low-calorie food with low-protein content. At 39 kcal per 100g, it delivers 9g of protein — representing 92% of its total caloric load. Carbohydrates account for 851% and fats for 0% of calories.

"Efficiency Score 0.89 — this asset ranks in the top tier of the DataFood database for protein delivery per calorie. Optimal for fat loss, lean bulking, and body recomposition phases."

At 83g carbs per 100g, it is better suited to carb-cycling or maintenance phases.

With only 39 kcal per 100g, Mashed potatoes is a high-volume food — you can consume a large serving while keeping total caloric intake controlled. This makes it particularly effective for hunger management in deficit phases.

Protocol Compatibility

Ketosis Impact

At 83g carbs per 100g, it is better suited to carb-cycling or maintenance phases.

Thermic Effect (TEF)

With 9g protein per 100g, the thermic contribution is moderate. Pairing with higher-protein sources increases the overall TEF of your meal and supports lean mass retention.

Expand Your Protocol.

Based on the metabolic profile of Mashed potatoes, these related data nodes are most relevant to your nutrition architecture:

Fat Loss Foods Database Balanced Nutrition Guide

Integrate Asset.

Use the clinical weekly planner to distribute Mashed potatoes across your metabolic windows.

Generate Weekly Protocol

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1. Biological Metrics

Current Weight (kg)

Target Weight (kg)

Height (cm)

Age

2. Dietary Logic

Institutional Disclaimer: The nutritional data provided for Mashed potatoes is derived from clinical databases and algorithmic estimation. This report is for metabolic infrastructure planning only and does not constitute medical advice. Consult a clinical nutritionist before implementing aggressive deficit protocols.