Meat and potatoes

Dinner

Item Rating: 75/100

1 serving (250 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.2 mg	15%
Sodium		566.0 mg	24%
Total Carbohydrates		37.7 g	13%
	Dietary Fiber	3.8 g	13%
	Sugars	1.9 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		2.4 mg	13%
Potassium		754.7 mg	16%

* 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

⚠️ Contains trans fat

Source of Calories

Fat: 127 cal (36.1%)

Protein: 75 cal (21.3%)

Carbs: 150 cal (42.6%)

About Meat and potatoes

Meat and potatoes is a classic comfort food pairing, historically common in cuisines from Europe and North America due to the widespread availability of both ingredients. Meat provides a dense source of protein, iron, and B vitamins, while potatoes contribute carbohydrates, vitamin C, potassium, and dietary fiber (if consumed with the skin). This combination delivers a balance of macronutrients, making it a staple in energy-dense diets. Traditionally prepared as roasted, boiled, or mashed potatoes and served alongside roasted or grilled meat, this dish is versatile and adaptable to various cooking methods and cuisines.

Health Benefits

• High-quality protein from meat supports muscle repair and growth, contributing to overall body maintenance (average of 25-30 grams of protein per 100 grams).
• Iron in red meat aids in oxygen transport in the blood, helping prevent iron-deficiency anemia (2.7-3.5 mg per 100 grams).
• Potatoes are a significant source of potassium, important for heart health and maintaining healthy blood pressure (up to 620 mg of potassium per medium potato with skin).

Dietary Considerations

Allergens: Contains none inherently, but recipes may add dairy (butter, milk) or gluten (flour)

Suitable for: Omnivorous diets, high-protein diets

Not suitable for: Vegetarian diets, vegan diets, low-carb diets

Selection and Storage

Store raw potatoes in a cool, dark, and dry place to prevent sprouting. Refrigerate cooked meat and potatoes in airtight containers and consume within 3-4 days.

Common Questions About Meat and potatoes Nutrition

What is the nutritional content of meat and potatoes?

Meat is a rich source of protein, with a typical 3-ounce serving of cooked beef providing around 25 grams of protein and 200 calories. Potatoes are primarily a carbohydrate source and contain about 130 calories, 3 grams of protein, and 2 grams of fiber per medium-sized potato, along with vitamins like Vitamin C and potassium.

Can I eat meat and potatoes on a keto diet?

Meat is keto-friendly due to its high protein and zero carb content, making it a staple for keto diets. However, potatoes are high in carbohydrates, with one medium-sized potato containing approximately 37 grams of carbs, which is generally too high for keto. Alternative low-carb vegetables like cauliflower can be used as substitutes.

Are meat and potatoes healthy?

Meat and potatoes can be part of a healthy diet when consumed in moderation. Meat provides essential nutrients like iron, zinc, and B vitamins, while potatoes offer potassium and Vitamin C. However, excessive red meat consumption has been linked to health risks like heart disease, and potatoes can contribute to blood sugar spikes, especially if fried or heavily processed.

What is a recommended serving size for meat and potatoes?

A healthy serving size is typically 3-4 ounces of meat (about the size of a deck of cards) and one medium potato, which contains approximately 130 calories. Pairing these with non-starchy vegetables for added fiber and nutrients can create a balanced meal.

How does meat and potatoes compare to other meal options?

Compared to pasta-based dishes, meat and potatoes often offer more protein and a simpler nutritional profile but may be higher in saturated fat depending on the meat choice. Healthier preparation methods, like grilling meat and roasting potatoes, can make this combination lower in unhealthy fats compared to fried alternatives.

Data Sources & Scientific References