Ham or pork and potatoes with gravy
Common food
This is a hearty, savory combination of tender pork or ham, soft potatoes, and rich, savory gravy, often served as a comfort food staple. The dish offers a satisfying mix of textures, from the meat's chew to the potatoes' fluffiness, all bound by the gravy's smooth, umami-rich flavor. Nutritionally, it provides a moderate calorie count with a balanced mix of protein and carbohydrates, making it a filling yet relatively light option.
Calorie split: 17% protein · 37% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked appeal and the harmonious blend of savory flavors. It's a versatile meal that can be adapted to various tastes and is often associated with family gatherings and traditional meals.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially from the gravy and processed meats like ham, which may concern those watching their salt intake. To counteract this, use low-sodium gravy or homemade versions, and opt for leaner cuts of pork. Additionally, the potatoes can cause blood sugar spikes for some, so pairing with fiber-rich vegetables or a side salad can help balance the meal.
Key benefits
- Provides a good source of protein for muscle maintenance.
- Offers a balanced mix of carbohydrates for energy.
- Contains a moderate amount of fat for satiety.
- Can be a comforting, warming meal in cold weather.
- Often includes potatoes, which are a good source of potassium and vitamin C.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of pork and potatoes has been a staple in European cuisine for centuries, with records of similar dishes dating back to the 18th century in both British and German culinary traditions.
Full nutrition (USDA data · scales with serving)
| Water | 75.3 g |
| Energy | 126 kcal |
| Protein | 5.4 g |
| Total lipid (fat) | 6.3 g |
| Carbohydrate, by difference | 11.7 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.36 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 64.0 mg |
| Potassium, K | 242 mg |
| Sodium, Na | 301 mg |
| Zinc, Zn | 0.54 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 5.6 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 22.7 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5.0 ug |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 5.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.87 g |
| SFA 18:0 | 0.33 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 14.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, fresh, leg (ham), rump half, separable lean and fat, raw — USDA does not publish this profile for Ham or pork and potatoes with gravy.
| Tryptophan | 0.24 g |
| Threonine | 0.89 g |
| Isoleucine | 0.96 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.80 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.82 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.92 g |
| Proline | 0.82 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.07 g |
FAQ
Is this dish suitable for a low-carb diet?
While the potatoes contribute carbohydrates, you can reduce the portion size or substitute with lower-carb vegetables like cauliflower to make it more suitable for a low-carb diet.
Can I make this dish healthier?
Yes, you can use leaner cuts of pork, reduce the amount of gravy, and add more vegetables to increase fiber and nutrient content.
How can I reduce the sodium content?
Use low-sodium broth for the gravy, avoid adding extra salt, and choose fresh, unprocessed pork instead of pre-cooked ham.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.26 kcal/g · 17% calories from protein · 0.9 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.