Potato, mashed, ready-to-heat, with gravy
Common food
Photo: Wikipedia
A comforting, velvety blend of creamy mashed potatoes and savory brown gravy, designed for quick reheating. The texture is smooth and rich, with the gravy adding a deep, umami-forward flavor to the mild, starchy base. Nutritionally, it's a low-calorie, energy-dense side dish, with its calories primarily coming from carbohydrates and a moderate amount of fat.
Calorie split: 7% protein · 50% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, homestyle comfort and the satisfying, savory combination of creamy potato and rich gravy. It's a versatile side that pairs perfectly with roasts, sausages, or as a base for a quick meal.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood sugar spikes, and it may contain significant sodium from the gravy. To counteract this, pair it with a lean protein like grilled chicken or fish and non-starchy vegetables to balance the meal and slow digestion. For those concerned about sodium, choosing a low-sodium gravy or making your own can help.
Key benefits
- Quick and convenient meal component
- Good source of energy from complex carbohydrates
- Contains dietary fiber for digestive health
- Provides some essential minerals like potassium and vitamin C
- Low in protein, making it a pure carbohydrate-fat side
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of combining mashed potatoes with gravy is a cornerstone of British and Irish 'comfort food' culture, with the dish's popularity surging during the Industrial Revolution as a cheap, filling meal for factory workers.
Full nutrition (USDA data · scales with serving)
| Water | 80.7 g |
| Energy | 94.0 kcal |
| Protein | 1.7 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 11.7 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 0.23 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 53.0 mg |
| Potassium, K | 228 mg |
| Sodium, Na | 316 mg |
| Zinc, Zn | 0.26 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.87 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 13.3 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 43.0 ug |
| Retinol | 42.0 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.63 g |
| PUFA 18:2 | 0.53 g |
| PUFA 18:3 | 0.07 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 | 11.0 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 not a significant source of protein, providing only about 1.72g per 100g. It is primarily a carbohydrate and fat source.
Can I reheat this in the microwave?
Yes, it is specifically designed to be ready-to-heat. Follow package instructions, typically heating in a microwave-safe container for 1-2 minutes, stirring halfway through.
Is this dish suitable for a low-carb diet?
No, it is high in carbohydrates (11.69g per 100g) and not suitable for a strict low-carb or ketogenic diet.
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 0.94 kcal/g · 7% calories from protein · 1.5 g fiber · 1.5 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: 1.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.