Sausage, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; gravy
Common food
Photo: Wikipedia
A hearty, comforting meal of savory sausage, tender potatoes, and vibrant vegetables like carrots and broccoli, all brought together by a rich, savory gravy. The texture is a satisfying mix of soft, starchy potatoes, crisp-tender vegetables, and juicy sausage, all coated in a silky sauce. At 128 kcal per 100g, it offers a balanced profile of protein, carbs, and fats, making it a substantial yet moderate-calorie option.
Calorie split: 12% protein · 36% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its ultimate comfort-food appeal, combining familiar, savory flavors in one satisfying bowl. It's a versatile one-pot or sheet-pan meal that feels like a warm hug, deeply rooted in home cooking traditions across many cultures.
⚠️ Watch-outs & how to enjoy it better
Processed sausages can be high in sodium and saturated fat, which may concern those monitoring heart health or blood pressure. The potatoes and gravy can cause a quicker blood-sugar rise for some. To counteract, choose lower-sodium sausage, load up on the non-starchy vegetables (broccoli, leafy greens) to increase fiber and volume, and consider a vinegar-based side salad to help blunt the glycemic response.
Key benefits
- Provides a balanced mix of protein, carbohydrates, and fats for sustained energy.
- Contains fiber from vegetables and potatoes, aiding digestion.
- Offers vitamins and minerals like Vitamin A (carrots) and Vitamin C (broccoli).
- Sausage contributes B vitamins, particularly B12, important for nerve function.
- The combination of protein and fat helps promote satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'banger' for sausage in the UK is believed to originate from the fact that sausages made with high water content would literally 'bang' or pop when cooked at high heat.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 128 kcal |
| Protein | 3.7 g |
| Total lipid (fat) | 7.5 g |
| Carbohydrate, by difference | 11.6 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.43 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 50.0 mg |
| Potassium, K | 231 mg |
| Sodium, Na | 357 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 3.1 ug |
| Vitamin C, total ascorbic acid | 7.0 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 17.3 mg |
| Vitamin B-12 | 0.13 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 83.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 779 ug |
| Carotene, alpha | 331 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 161 ug |
| Vitamin E (alpha-tocopherol) | 0.94 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 13.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 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 | 0.01 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.49 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 13.0 mg |
Amino acid profile (per 100g)
Estimated from Sausage, smoked link sausage, pork and beef (nonfat dry milk added) — USDA does not publish this profile for Sausage.
| Tryptophan | 0.14 g |
| Threonine | 0.55 g |
| Isoleucine | 0.60 g |
| Leucine | 1.0 g |
| Lysine | 1.0 g |
| Methionine | 0.34 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.45 g |
| Valine | 0.66 g |
| Arginine | 0.81 g |
| Histidine | 0.41 g |
| Alanine | 0.83 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.89 g |
| Proline | 0.81 g |
| Serine | 0.57 g |
FAQ
Is this a healthy meal?
It can be part of a balanced diet. Its healthiness depends heavily on the type of sausage used (e.g., lean turkey vs. fatty pork), the amount of gravy, and the ratio of vegetables to potatoes. Opting for lower-sodium sausage and loading up on the vegetables improves its nutritional profile.
Can I make it ahead of time?
Yes, it's excellent for meal prep. Store the cooked components (sausage, potatoes, vegetables) and gravy separately in airtight containers in the refrigerator for up to 3-4 days. Reheat gently, adding a splash of water or broth to the gravy if needed.
What are good substitutions?
For a lighter version, use chicken or turkey sausage. Replace some potatoes with sweet potatoes or cauliflower. For a vegetarian option, use plant-based sausage and vegetable broth in the gravy. Gluten-free gravy can be made using cornstarch instead of flour.
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 1.28 kcal/g · 12% calories from protein · 1.4 g fiber · 1.1 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: 1.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.