Potato, mashed, from restaurant, with gravy
Common food
Photo: Wikipedia
This is the ultimate comfort side: fluffy, creamy mashed potatoes smothered in rich, savory gravy. The texture is velvety smooth with a slight starchy density, while the gravy adds a salty, umami depth. Nutritionally, it's a moderate-energy dish primarily from carbohydrates and fats, with a modest protein boost from the dairy and gravy.
Calorie split: 6% protein · 48% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People adore it for its ultimate comfort-food status—a warm, savory hug in a bowl. The combination of creamy, mild potato and rich, salty gravy is a classic flavor pairing that feels indulgent and satisfying.
⚠️ Watch-outs & how to enjoy it better
This dish can be high in sodium and saturated fat, especially from restaurant gravy and added butter/cream. It's also a high-glycemic food that can cause blood-sugar spikes. To counteract, pair it with a lean protein (like roasted chicken) and non-starchy vegetables (like green beans) to balance the meal, and be mindful of portion size.
Key benefits
- Provides quick energy from starchy carbohydrates.
- Contains potassium and vitamin B6 from the potatoes.
- The dairy in the mash offers calcium and some protein.
- Gravy can add small amounts of minerals like iron if meat-based.
- A familiar, comforting food that can support mental well-being.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'mash' comes from the Old French 'masser,' meaning to knead or mix, reflecting the physical action of preparing the dish.
Full nutrition (USDA data · scales with serving)
| Water | 75.8 g |
| Energy | 120 kcal |
| Protein | 1.8 g |
| Total lipid (fat) | 6.3 g |
| Carbohydrate, by difference | 14.5 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.24 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 49.0 mg |
| Potassium, K | 261 mg |
| Sodium, Na | 373 mg |
| Zinc, Zn | 0.25 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 7.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.90 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 12.9 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 54.0 ug |
| Carotene, beta | 22.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.47 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.56 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.82 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:3 | 0.08 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 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?
It provides a modest amount of protein, typically around 3-5 grams per serving, primarily from the milk/butter in the mash and any meat drippings in the gravy. It is not considered a high-protein dish.
How can I make it healthier at home?
Use low-fat milk instead of heavy cream, reduce butter, and make gravy from lean meat drippings or a low-sodium stock. You can also blend in cauliflower for extra nutrients and fiber.
Why does restaurant mashed potato often taste richer?
Restaurants typically use significantly more butter and heavy cream than home recipes, and their gravy is often made with concentrated stocks and drippings, resulting in higher fat and sodium content.
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 1.20 kcal/g · 6% calories from protein · 0.9 g fiber · 1.7 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: 1.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.