Cottage pie

Dinner

Item Rating: 71/100

1 serving (250 grams) contains 308 calories, 19.1 grams of protein, 15.8 grams of fat, and 21.7 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		246
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	5.3 g	26%
	Polyunsaturated Fat	1.0 g
Cholesterol		54 mg	18%
Sodium		526 mg	22%
Total Carbohydrates		17.4 g	6%
	Dietary Fiber	3 g	10%
	Sugars	3.8 g
protein		15.3 g	30%
Vitamin D		8 mcg	40%
Calcium		52 mg	4%
Iron		1.9 mg	10%
Potassium		504 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.

USDA FoodData - Cottage pie Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 113 cal (46.4%)

Protein: 61 cal (25.1%)

Carbs: 69 cal (28.5%)

About Cottage pie

Cottage pie is a traditional British comfort food consisting of a savory minced meat filling, typically beef, layered under a topping of mashed potatoes. Originating in rural England as a way to utilize leftover meat and stretch resources, it has since become a classic dish enjoyed globally. Nutritionally, cottage pie offers a balanced profile of macronutrients with protein from the meat, carbohydrates from the potatoes, and micronutrients like iron, potassium, and vitamin B12. However, its fat content can vary depending on the preparation. By incorporating vegetables such as carrots, peas, and onions, it also provides dietary fiber and vitamin C.

Health Benefits

• Provides high-quality protein from beef, which is essential for muscle repair and growth.
• Contains iron and vitamin B12 from the meat, which support red blood cell production and energy metabolism.
• Potatoes contribute a good source of potassium, aiding in nerve function and blood pressure regulation.
• Carrots and peas, often included, supply vitamin A and dietary fiber for improved vision and digestion.
• Onions are rich in antioxidants like quercetin, which may have anti-inflammatory properties.

Dietary Considerations

Allergens: Contains dairy (if milk or butter is used in mashed potatoes), gluten (if thickened with flour)

Suitable for: High-protein diets, omnivorous diets

Not suitable for: Vegetarian diets (unless using a plant-based substitute), vegan diets (without dairy/meat substitutes), low-fat diets (if fatty cuts of meat or cream are used)

Selection and Storage

Cottage pie can be stored in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consumption, ensuring the internal temperature reaches 165°F (74°C). It can also be frozen for up to 3 months for longer storage.

Common Questions About Cottage pie Nutrition

What is the nutritional content of cottage pie?

Cottage pie typically contains around 200-300 calories per serving (1 cup or 200g), depending on the recipe. A traditional version provides approximately 12-15g of protein, 20-25g of carbohydrates, and 8-10g of fat, along with small amounts of vitamins like vitamin A, B12, and potassium. The exact values can vary based on ingredients such as the type of meat used or whether mashed potatoes are made with butter or cream.

Can I eat cottage pie on a keto or low-carb diet?

Traditional cottage pie is not keto-friendly since mashed potatoes contribute a significant amount of carbohydrates (around 15-20g per serving). If you're on a low-carb or keto diet, you can modify the recipe by replacing mashed potatoes with cauliflower mash or other low-carb vegetables to reduce the carb content.

Is cottage pie healthy, and are there any concerns with it?

Cottage pie can be a well-rounded meal, providing protein from the meat and carbohydrates from the mashed potatoes. However, concerns may arise if the recipe is high in saturated fats (from butter or cream) or sodium (if using premade gravies). To make it healthier, opt for lean ground beef or turkey and add plenty of vegetables like carrots, peas, and onions for fiber and nutrients.

What is a recommended portion size for cottage pie?

A reasonable portion size for cottage pie is about 1 cup (200g), which is enough to provide a balanced meal for most adults. Pair it with a side of steamed green vegetables, like broccoli or green beans, to add additional fiber and nutrients to your meal.

How does cottage pie compare to shepherd's pie, and can I make substitutions?

Cottage pie is made with ground beef, while shepherd's pie traditionally uses ground lamb. Both dishes are similar in preparation, but shepherd's pie has a slightly richer flavor due to the lamb. You can substitute the meat with turkey, chicken, or even plant-based alternatives if desired, and experiment with using mashed sweet potatoes, parsnips, or cauliflower for a twist on the traditional topping.

Data Sources & Scientific References

1. USDA FoodData - Cottage pie Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →