Bangers and mash

Dinner

Item Rating: 68/100

1 serving (400 grams) contains 600 calories, 25.0 grams of protein, 30.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		355.0
% Daily Value*
Total Fat		17.8 g	22%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		35.5 mg	11%
Sodium		710.1 mg	30%
Total Carbohydrates		29.6 g	10%
	Dietary Fiber	3.0 g	10%
	Sugars	3.0 g
protein		14.8 g	29%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
Iron		1.5 mg	8%
Potassium		473.4 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 160 cal (47.4%)

Protein: 59 cal (17.5%)

Carbs: 118 cal (35.1%)

About Bangers and mash

Bangers and mash is a classic British dish consisting of sausages ('bangers') served with mashed potatoes ('mash') and typically accompanied by onion gravy and peas. Originating from the United Kingdom, this hearty meal became popular during wartime when affordable and readily available ingredients were essential. Nutritionally, the dish is calorie-dense due to its starch and protein content. Sausages provide a good source of protein and fats, though their nutritional profile can vary depending on the type of meat and seasoning used. The mashed potatoes contribute primarily carbohydrates, potassium, and vitamin C. However, if prepared with butter or cream, the calorie and fat content significantly increase. A typical serving contains protein, fats, and carbohydrates but can be high in sodium depending on the sausages and gravy used.

Health Benefits

• Sausages are a good source of protein, which is essential for muscle repair and immune function.
• Potatoes are rich in potassium, helping to maintain healthy blood pressure levels and proper nerve function.
• Onions in the gravy provide antioxidants like quercetin that may support heart health.

Dietary Considerations

Allergens: Contains dairy (if mashed potatoes contain butter or cream), gluten (if sausages or gravy contain wheat), sulfites (which may be present in processed sausages)

Suitable for: Meat-based diets, non-restrictive diets

Not suitable for: Vegan diets, vegetarian diets (unless using plant-based sausages), gluten-free diets (unless gluten-free sausages and gravy are used)

Selection and Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly on the stovetop or in the microwave before serving.

Common Questions About Bangers and mash Nutrition

Is bangers and mash high in protein?

Bangers and mash can be a good source of protein, primarily from the sausages. On average, a serving (with two pork sausages and mashed potatoes) contains about 20-25 grams of protein. However, the exact protein content depends on the type and size of sausages used.

Can I eat bangers and mash on a keto diet?

Bangers and mash are not keto-friendly in their traditional form due to the mashed potatoes, which are high in carbohydrates (about 20-30 grams of carbs per serving). To make it keto-compatible, you can replace the mashed potatoes with cauliflower mash and ensure the sausages are low in carbs and free of fillers like breadcrumbs.

Is bangers and mash healthy?

Bangers and mash can be part of a balanced diet if eaten in moderation. While it provides protein and some nutrients like B vitamins from the sausages, it is also high in calories (around 500-700 per serving) and often contains significant saturated fat and sodium. Opting for leaner sausages and pairing it with a side of vegetables can improve its nutritional profile.

What is the recommended portion size for bangers and mash?

A typical portion size for bangers and mash consists of two medium-sized sausages and about 1 cup of mashed potatoes (roughly 200 grams). This portion provides around 500-700 calories, so it’s important to adjust the serving size based on your dietary needs and activity level.

How does bangers and mash compare to other sausage-based meals?

Compared to meals like sausage with pasta or sausage sandwiches, bangers and mash are often calorie-dense due to the inclusion of butter or cream in the mashed potatoes. However, it can be made healthier by using lean sausages and reducing added fats. For lower-carb options, mashed cauliflower can be used as a substitute for potatoes.

Data Sources & Scientific References