What does 100 calories of mashed potatoes look like?

100 calories =½ cup88 g · 3.1 oz

Low calorie density1.13 kcal/g

🥔

Each 🥔 = one cup (~210.0 g). The last icon shows a part of one.

Food volume for 100 kcal

Mashed potatoes has 113 calories per 100 g, so 100 calories is ½ cup of mashed potatoes (88 g). That's a smaller portion than most vegetables on this site (average 366 g per 100 kcal).

Mashed potatoes: 50 to 500 calories

Calories	Grams	Ounces	Cups
50 kcal	44 g	1.6 oz	¼
100 kcal	88 g	3.1 oz	½
200 kcal	177 g	6.2 oz	¾
300 kcal	266 g	9.4 oz	1¼
500 kcal	442 g	15.6 oz	2

What's in 100 calories of mashed potatoes

1.6 gprotein

14.9 gcarbs

3.7 gfat

1.3 gfiber

Protein 7% Carbs 60% Fat 34% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than mashed potatoes:

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other vegetables

Food	100 kcal is	Grams
🥔 Mashed potatoes	½ cup	88 g
🥒 Dill pickles	24 pickle spears	833 g
🥬 Bok choy	11 cups (shredded)	769 g
🥬 Iceberg lettuce	10 cups (shredded)	714 g
🥬 Celery	18 medium stalks	714 g
🥒 Cucumber	2¼ cucumbers (8 in)	667 g
🔴 Radishes	139 radishes	625 g
🥬 Romaine lettuce	13 cups (shredded)	588 g
🥒 Zucchini	3 medium zucchini	588 g
🍅 Cherry tomatoes	33 cherry tomatoes	556 g
🥬 Sauerkraut	3¾ cups	526 g
🫑 Green bell pepper	4¼ medium peppers	500 g
🥬 Asparagus	31 spears	500 g

See all vegetables →

Questions

How much is 100 calories of mashed potatoes?

100 calories of mashed potatoes is about 88 g (3.1 oz), or roughly ½ cup.

How many calories are in 100 g of mashed potatoes?

113 calories per 100 g, according to USDA FoodData Central.

Are mashed potatoes good for weight loss?

Low calorie density (1.13 kcal per gram). Generous portions fit easily into a calorie budget. 100 calories also gives you 1.6 g of protein and 1.3 g of fiber.

How many calories are in one cup?

About 237 calories.

How many cups is 200 calories?

About ¾ (177 g).

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.

Source: USDA FoodData Central, "Potatoes, mashed, home-prepared, whole milk and butter added" (FDC ID 168555). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 1 cup = 210.0 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.