Shepherd’s pie

Dinner

Item Rating: 72/100

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	5.7 g	28%
	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	4.7 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		424.5 mg	9%

* 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 Shepherd’s pie

Shepherd’s Pie is a hearty, savory dish originating from the United Kingdom, specifically Ireland, and is traditionally made with ground lamb, mashed potatoes, and vegetables such as carrots, peas, and onions. Over time, variations using ground beef have become popular; this is sometimes referred to as Cottage Pie. It is a comfort food rich in protein, carbohydrates, and dietary fiber. A typical serving provides essential nutrients such as B vitamins (from the meat), potassium (from potatoes), and beta-carotene (from carrots). It is calorie-dense but can be adapted to suit various dietary needs by altering ingredients.

Health Benefits

• Rich in protein from lamb or beef, which supports muscle maintenance and repair.
• Packed with potassium from mashed potatoes, aiding in muscle function and blood pressure regulation.
• Contains beta-carotene from carrots, which is converted to vitamin A for immune support and eye health.

Dietary Considerations

Allergens: Contains dairy (butter, milk in mashed potatoes), wheat (if thickening agent contains gluten), celery (optional ingredient in filling)

Suitable for: High-protein diets, omnivorous diets

Not suitable for: Vegetarian diets (traditional recipe), vegan diets, low-fat diets (due to butter and meat content)

Selection and Storage

Store Shepherd’s Pie covered in the refrigerator for up to 3-4 days. Reheat thoroughly in the oven or microwave to ensure uniform heating.

Common Questions About Shepherd’s pie Nutrition

Is Shepherd’s Pie high in protein?

Traditional Shepherd’s Pie, made with ground beef or lamb, contains moderate protein levels—about 14-18 grams per serving (1 cup, approximately 300g). The primary protein source is the meat, but the overall protein count can vary based on the recipe, especially if vegetarian versions are used.

Can I eat Shepherd’s Pie on a keto diet?

Classic Shepherd’s Pie is not keto-friendly due to its potato topping, which is high in carbohydrates. However, keto-friendly adaptations can use cauliflower mash or cheese-based toppings while avoiding starchy vegetables for a lower carb count.

Is Shepherd’s Pie healthy?

Shepherd’s Pie can be healthy if balanced properly. It provides essential nutrients like iron, Vitamin B12, and zinc from the meat, alongside fiber and vitamins from the vegetables. However, traditional recipes can be high in calories (350-450 per serving) and saturated fats due to butter, cream, and fatty cuts of meat.

What is the recommended portion size for Shepherd’s Pie?

A typical portion size for Shepherd’s Pie is about 1 cup (approximately 300 grams), which provides a filling meal while keeping calories in check. Pair it with a side salad or steamed vegetables for a more balanced plate and added nutrition.

How does Shepherd’s Pie compare to Cottage Pie?

Shepherd’s Pie traditionally uses lamb, while Cottage Pie is made with beef. Both dishes are similar in preparation, using a layer of ground meat and vegetables topped with mashed potatoes, but the flavor profile differs due to the meat. Nutrition-wise, lamb is slightly higher in fat than beef, which can impact calorie content.

Data Sources & Scientific References