Calories, protein, carbs, fat and a clear nutrition interpretation.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Food
Nutrition facts
Calories, protein, carbs, fat and a clear nutrition interpretation.
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Total foods
1
items analyzed
Best choice
Mashed potato with vegetables, flakes
Average protein
4,0 g
per 100g
Average carbs
74,8 g
per 100g
Average fat
4,5 g
per 100g
For nutrition facts, Mashed potato with vegetables, flakes per 100 g delivers 4g protein, 356 kcal, 74.8g carbs and 4.5g fat, plus 2.2g fiber.
Mashed potato with vegetables, flakes is carb-heavy (74.8g per 100 g) with little protein — it works better as quick energy than as the meal's protein base.
For nutrition facts, Mashed potato with vegetables, flakes per 100 g delivers 4g protein, 356 kcal, 74.8g carbs and 4.5g fat, plus 2.2g fiber.
Mashed potato with vegetables, flakes is carb-heavy (74.8g per 100 g) with little protein — it works better as quick energy than as the meal's protein base.
Mashed potato with vegetables, flakes works as an energy source (74.8g carbs per 100 g) — pair with protein or quality fat to stabilize the meal.
Editorial angle: nutrition facts.
Numbers below are per 100 g. To decide whether Mashed potato with vegetables, flakes fits your routine, translate to your real portion (spoon, unit, scoop) and add the rest of the day.
Save Mashed potato with vegetables, flakes for before/after workouts or higher-energy moments; on sedentary days, cut the portion or pair with protein.
Food
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Mashed potato with vegetables, flakes | 356,0 | 4,0 | 74,8 | 4,5 | 2,2 | 2/10 |
Food
Protein
Low
Carbs
High
Fat
Low
Calories
High
Summary
Decide better
For the nutrition facts angle, Mashed potato with vegetables, flakes offers this profile: Protein 4, Calories 356, Carbs 74.8.
It depends on portion, overall diet and your goal — use per 100 g numbers as a reference.
Look for foods in the same category with similar calories and macros and use NutriDecide comparison pages.
On this page, unless noted otherwise, main macros are per 100 g.
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