Pork, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; gravy
Common food
This is a classic comfort food plate: tender pork, soft potatoes, and vibrant vegetables like carrots and broccoli, all united by a savory gravy. The texture is a delightful mix of meaty, starchy, and crisp-tender, with the gravy adding a rich, umami depth. Nutritionally, it's a balanced, moderate-calorie meal with a good protein-to-fat ratio.
Calorie split: 16% protein · 36% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People adore this meal for its hearty, nostalgic flavors and the way the savory gravy ties everything together into a cohesive, satisfying bite. It's a versatile template that can be adapted with different cuts of pork, seasonal vegetables, or gravy styles.
⚠️ Watch-outs & how to enjoy it better
The gravy can be high in sodium, which may concern those monitoring blood pressure. To counteract this, use low-sodium broth or make a pan sauce with herbs and a splash of vinegar. If using a pre-made gravy mix, check labels and consider diluting it. For those watching blood sugar, the potatoes can cause a spike; pairing them with the protein and fat in the pork helps blunt this effect, or you could swap some potatoes for extra non-starchy vegetables.
Key benefits
- Provides complete protein from pork for muscle maintenance.
- Offers complex carbs from potatoes for sustained energy.
- Delivers key vitamins (A, C, K) and minerals from mixed vegetables.
- Contains dietary fiber to support digestive health.
- Satiating combination of protein, fat, and fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of pouring gravy over a meat-and-vegetable plate is a cornerstone of the British 'Sunday Roast' tradition, which dates back to the 18th century and was originally a way to use the drippings from roasting meat.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 126 kcal |
| Protein | 5.0 g |
| Total lipid (fat) | 6.8 g |
| Carbohydrate, by difference | 11.2 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 0.95 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.41 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 62.0 mg |
| Potassium, K | 238 mg |
| Sodium, Na | 306 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 4.9 ug |
| Vitamin C, total ascorbic acid | 7.0 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 21.7 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 79.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 765 ug |
| Carotene, alpha | 325 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 158 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 14.8 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 | 0.02 g |
| SFA 16:0 | 0.89 g |
| SFA 18:0 | 0.32 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.23 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 | 12.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, cured, salt pork, raw — USDA does not publish this profile for Pork.
| Tryptophan | 0.02 g |
| Threonine | 0.17 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 g |
| Lysine | 0.42 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.08 g |
| Valine | 0.24 g |
| Arginine | 0.52 g |
| Histidine | 0.06 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.69 g |
| Glycine | 0.36 g |
| Proline | 0.27 g |
| Serine | 0.19 g |
FAQ
Is this meal considered healthy?
It can be a well-balanced part of a healthy diet. Its nutritional value depends heavily on the cut of pork (leaner is better), the amount of added fat/salt in the gravy, and the ratio of vegetables to potatoes. Focusing on lean pork, a homemade lighter gravy, and loading up on vegetables makes it very nutritious.
Can I make this ahead of time?
Yes, it's excellent for meal prep. Cook the pork, potatoes, and vegetables separately, then store them in airtight containers. Keep the gravy separate and reheat everything together gently. The vegetables may lose some crispness but the flavors will meld nicely.
What's the best cut of pork for this?
For a quick sauté or stir-fry, tenderloin or boneless chops are ideal. For a slow-cooked stew or roast, shoulder (pork butt) becomes incredibly tender and flavorful. Always adjust cooking time based on the cut.
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 · 16% calories from protein · 1.4 g fiber · 0.9 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: 1.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.