Instant mashed potato made up with water is dehydrated potato flakes or granules rehydrated with boiling water to produce mashed potato. It retains some of the starchy carbohydrate and potassium of potato, but vitamin C content is significantly reduced by the dehydration process. Made with water only, it provides no additional fat, protein, or calcium beyond the potato itself, making it a relatively low-nutrient preparation.
Boost the nutritional value of water-reconstituted instant mash by stirring in a spoonful of olive oil or rapeseed oil and a pinch of white pepper rather than butter and cream, or add grated cheese for protein and calcium.
Where Potato powder, instant, made up with water Stands Out
Macronutrients per 100g
Glycemic Index & Load
High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A moderate GL — portion size matters here.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 260 mg | 13% | |
| Chloride | 150 mg | 19% | |
| Phosphorus | 41.0 mg | 6% | |
| Vitamin C | 23.0 mg | 29% | |
| Calcium | 13.0 mg | 2% | |
| Magnesium | 12.0 mg | 3% | |
| Folate | 2.00 µg | 1% | |
| Niacin equivalents (NE) | 1.60 mg | 10% | |
| Niacin (B3) | 1.20 mg | 8% | |
| Vitamin A (RE) | 1.00 µg | 0% | |
| Vitamin K | 0.900 µg | 1% | |
| Iron | 0.400 mg | 3% | |
| Zinc | 0.200 mg | 2% | |
| Vitamin B6 | 0.150 mg | 11% | |
| Manganese | 0.100 mg | 5% | |
| Vitamin E (alpha-TE) | 0.050 mg | 0% | |
| Copper | 0.040 mg | 4% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Thiamin (B1) | 0.010 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Glucose (dextrose) | 0.100 g | — | |
| Fructose | 0.100 g | — | |
| Sucrose | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 3.00 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →