Mashed potatoes and gravy

Side Dish

Item Rating: 72/100

1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		470.6 mg	20%
Total Carbohydrates		29.4 g	10%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		0.6 mg	3%
Potassium		470.6 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

Source of Calories

Fat: 53 cal (28.7%)

Protein: 14 cal (7.6%)

Carbs: 117 cal (63.7%)

About Mashed potatoes and gravy

Mashed potatoes and gravy is a classic dish originating from European cuisine, though it has become a staple comfort food in many countries, notably the United States. The base of the dish is mashed potatoes, which are made from boiled, peeled potatoes blended with milk or cream and butter for a smooth texture. Gravy is typically a sauce made from meat drippings, flour, and stock. Mashed potatoes are a good source of potassium, vitamin C, and dietary fiber, while gravy adds richness but is often high in sodium. Together, the dish provides a satisfying and filling meal, though it can vary nutritionally depending on preparation choices like added fats and salt levels.

Health Benefits

• Potassium in potatoes helps support heart health and proper muscle function, with each serving providing roughly 600 mg.
• Vitamin C in potatoes supports immune function and skin health, offering nearly 20% of the daily recommended intake per serving.
• Dietary fiber in potatoes promotes digestive health and helps regulate blood sugar levels.

Dietary Considerations

Allergens: Contains milk, butter, wheat (in gravy)

Suitable for: Vegetarian (if prepared without animal-based gravy), gluten-free (if gravy uses gluten-free flour)

Not suitable for: Vegan, low-sodium diets (due to high sodium in gravy)

Selection and Storage

Store mashed potatoes and gravy separately in airtight containers in the refrigerator for up to 3-4 days. Reheat thoroughly before serving.

Common Questions About Mashed potatoes and gravy Nutrition

Are mashed potatoes and gravy high in calories?

Mashed potatoes and gravy can be calorie-dense depending on the recipe. A typical serving of 1 cup of mashed potatoes with 1/4 cup of gravy contains around 200-300 calories, with variations depending on added ingredients like butter, cream, or meat drippings.

Can I eat mashed potatoes and gravy on a keto or low-carb diet?

Mashed potatoes and gravy are not suitable for a keto or low-carb diet due to their high carbohydrate content. One cup of mashed potatoes typically contains around 30-35 grams of carbs, primarily from the potatoes, which exceeds most keto carb limits.

Are mashed potatoes and gravy healthy, and are there concerns?

Mashed potatoes and gravy can be part of a healthy diet if consumed in moderation. Potatoes are a good source of vitamin C, potassium, and fiber (with skin). However, the high saturated fat and sodium content from butter, cream, or gravy can pose concerns, especially for heart health.

What is a recommended portion size for mashed potatoes and gravy?

A reasonable portion size for mashed potatoes and gravy is about 1/2 to 1 cup of mashed potatoes with 2-3 tablespoons of gravy. This keeps portions controlled and helps manage calorie and sodium intake.

How do mashed potatoes and gravy compare to other side dishes like rice or pasta?

Mashed potatoes provide slightly more potassium and vitamin C than rice or pasta but are higher in carbs and calories when buttery or creamy. Rice or pasta can be a better fit for those seeking lower-fat options, while potatoes with the skin can provide more fiber.

Data Sources & Scientific References