Every 100 kcal of mashed potatoes brings 1.6 g of protein. On that measure it ranks 98th of the 105 vegetables in this database and 728th of all 796 foods on the site. Measured by weight instead, its 1.86 g per 100 g ranks 54th in its group.
Only about 7% of the calories in mashed potatoes come from protein, so it is more of an energy food than a protein food. It is worth eating for other reasons; the protein it adds to a day is incidental.
By weight, fat outweighs protein in mashed potatoes: 4.22 g of fat per 100 g against 1.86 g of protein, a ratio of 0.4 to 1.
Set against creamed corn, another vegetable entry in the database, a serving carries about 0.6 g less protein (creamed corn has 4.5 g per 1 cup).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 210 g, and it covers about 8% of the 50 g FDA Daily Value for protein.
Made with milk and butter, so part of the protein comes from the dairy rather than the potato.
Serving sizes
Protein in common portions of mashed potatoes
Protein and calories in Mashed potatoes for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
1.86 g
113 kcal
1 cup (serving used here)
210 g
3.9 g
237 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in mashed potatoes
The nine essential amino acids in Mashed potatoes, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.123 g
0.26 g
66
lysine
0.106 g
0.22 g
57
valine
0.107 g
0.22 g
58
isoleucine
0.082 g
0.17 g
44
threonine
0.071 g
0.15 g
38
phenylalanine
0.083 g
0.17 g
45
methionine
0.033 g
0.07 g
18
histidine
0.042 g
0.09 g
23
tryptophan
0.033 g
0.07 g
18
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other vegetables by protein per calorie
Swap for more protein per calorie
French fries - 1.7 g per 100 kcal, 2.1 g per 10 fries
1.86 g. The 1 cup serving used on this page weighs 210 g and so carries 3.9 g.
How much protein do you get per 100 calories of mashed potatoes?
1.6 g. That figure divides its 1.86 g of protein per 100 g by its 113 kcal per 100 g, so it does not depend on serving size.
Is the protein in mashed potatoes complete?
No. On its own, the protein in mashed potatoes is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of mashed potatoes?
About 8%. One 1 cup serving has 3.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #168555 (Potatoes, mashed, home-prepared, whole milk and butter added), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.