Potato, mashed, from fast food, with gravy
Common food
Photo: Wikipedia
This is the classic, creamy comfort food side dish: a soft, buttery potato purée served with a savory, salty brown gravy. The texture is smooth and velvety, with the gravy adding a rich, umami depth. Nutritionally, it's a low-calorie, moderate-carb option, but the sodium content is the key consideration.
Calorie split: 7% protein · 62% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love it as the ultimate comfort food, offering a warm, savory, and familiar taste that pairs perfectly with burgers, fried chicken, or roasts. It's a staple of casual American dining, evoking feelings of home-style cooking and satisfying indulgence.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the very high sodium content from both the seasoned potatoes and the gravy, which can contribute to water retention and is a concern for those managing blood pressure. The gravy also often contains thickeners like wheat flour, which is a common allergen. To counteract, pair it with a potassium-rich, low-sodium vegetable like steamed broccoli or a side salad, and practice portion control.
Key benefits
- Good source of potassium from potatoes
- Provides quick, easily digestible energy from carbohydrates
- Low in fat compared to many other fast-food sides
- Contains dietary fiber, especially if skin is included
- Satiating due to the combination of starch and gravy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'gravy' in English likely derives from the French word 'gravier' (gravel), possibly referring to the gritty texture of early meat drippings before straining.
Full nutrition (USDA data · scales with serving)
| Water | 81.8 g |
| Energy | 81.0 kcal |
| Protein | 1.5 g |
| Total lipid (fat) | 2.8 g |
| Carbohydrate, by difference | 12.8 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.46 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.27 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 51.0 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 323 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.92 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 11.5 mg |
| Vitamin B-12 | 0.06 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 33.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.59 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 | 0.01 g |
| SFA 16:0 | 0.35 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.78 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.73 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 1.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, made from dried potatoes, reduced fat — USDA does not publish this profile for Potato.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.37 g |
| Lysine | 0.35 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.27 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 0.94 g |
| Glycine | 0.19 g |
| Proline | 0.20 g |
| Serine | 0.23 g |
FAQ
Is mashed potato with gravy a good source of protein?
No, it is a poor source of protein. With only about 1.5g per 100g, it primarily provides carbohydrates for energy. You should pair it with a protein-rich main dish like meat, beans, or tofu for a balanced meal.
Why is the sodium content so high in fast-food versions?
The high sodium comes from salt added to the boiling water for the potatoes, salt and flavor enhancers in the gravy mix, and preservatives in the prepared products. Homemade versions allow you to control the salt level significantly.
Can I make a healthier version at home?
Absolutely. Use low-sodium broth for the gravy, limit added salt, and consider using Greek yogurt or a splash of milk instead of heavy cream for the mash. Using Yukon Gold potatoes can also reduce the need for added fats.
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 0.81 kcal/g · 7% calories from protein · 1.1 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: 1.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.