Vegetables
How much fiber is in mashed potatoes?
3.1 g
of fiber in 1 cup of mashed potatoes (210 g). That is a good amount: 8% of a man’s daily target (38 g) and 12% of a woman’s (25 g).
How it compares
Mashed potatoes ranks #28 of 73 vegetables and #122 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Beets, cooked | 1 cup, slices (170 g) | 3.4 g |
| Rutabaga, cooked | 1 cup, cubes (170 g) | 3.1 g |
| Turnips, cooked | 1 cup, cubes (156 g) | 3.1 g |
| Mashed potatoes | 1 cup (210 g) | 3.1 g |
| Shiitake, cooked | 1 cup, pieces (145 g) | 3 g |
| Cauliflower, cooked | 1 cup (124 g) | 2.9 g |
| Cabbage, cooked | 1 cup (150 g) | 2.9 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Taro, cooked | 1 cup, slices (132 g) | 6.7 g |
Getting to your daily target
You would need about 8.1 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in mashed potatoes?
1 cup of mashed potatoes (210 g) contains 3.1 g of dietary fiber, according to USDA data. 100 g contains 1.5 g.
Is mashed potatoes high in fiber?
Good source of fiber. One serving gives 11% of the 28 g Daily Value used on US food labels. It ranks #28 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11371: “Potatoes, mashed, home-prepared, whole milk and margarine added”. Fiber, total dietary: 1.5 g per 100 g. Serving weight 210 g. How we calculate.