When it comes to Southern-style comfort food, Popeyes is a popular choice for its fried chicken, biscuits, and side dishes like mashed potatoes and gravy. If you’re watching your calorie intake, you may be wondering just how many calories are in an order of Popeyes regular mashed potatoes and gravy.
Calories in Popeyes Mashed Potatoes
According to the Popeyes nutrition information, a regular order of Popeyes Cajun-style mashed potatoes without gravy contains the following calories and nutrients:
| Serving Size | Calories | Total Fat | Carbs | Protein |
|---|---|---|---|---|
| 133g | 260 calories | 12g | 35g | 3g |
As you can see, a 133g serving of Popeyes mashed potatoes contains 260 calories. Over half of those calories come from carbohydrates. The mashed potatoes also provide 12g of fat and 3g of protein.
Calories in Popeyes Gravy
The gravy that comes with Popeyes mashed potatoes contains the following calories and nutrients per serving:
| Serving Size | Calories | Total Fat | Carbs | Protein |
|---|---|---|---|---|
| 59g | 80 calories | 4.5g | 5g | 3g |
A 59g serving of Popeyes brown gravy adds 80 calories to the mashed potato order. The majority of those calories come from fat, with smaller amounts from carbohydrates and protein.
Total Calories in Popeyes Mashed Potatoes and Gravy
When you add up the calories for both the mashed potatoes and the gravy, here are the total nutrition facts for a Popeyes order of Cajun-style mashed potatoes with gravy:
| Item | Calories | Total Fat | Carbs | Protein |
|---|---|---|---|---|
| Mashed Potatoes (133g) | 260 | 12g | 35g | 3g |
| Gravy (59g) | 80 | 4.5g | 5g | 3g |
| Total | 340 | 16.5g | 40g | 6g |
Adding up the calories for both items, a full order of Popeyes mashed potatoes with gravy contains 340 calories. The mashed potatoes provide the bulk of the calories, while the gravy adds 80 more calories to give you the total calorie count.
Daily Calorie Recommendations
To put the 340 calories for Popeyes mashed potatoes and gravy in context, here’s how that fits into recommended daily calorie intake based on age and activity level:
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 19-25 years | 2,400 | 2,600-2,800 | 3,000 |
| 26-49 years | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
| 50+ years | 1,600-2,000 | 2,000-2,200 | 2,000-2,400 |
As you can see, 340 calories is around 14% of the daily recommended intake for a sedentary 19-25 year old. For a moderately active 26-49 year old, it’s around 15% of the recommendation.
Comparing Calories to Other Popeyes Menu Items
How do the 340 calories in a Popeyes order of mashed potatoes and gravy compare to some other popular menu items?
| Menu Item | Calories |
|---|---|
| 2-pc Chicken Combo | 710 |
| 3-pc Tenders Combo | 760 |
| Mashed Potatoes and Gravy | 340 |
| Regular Biscuit | 170 |
| Apple Pie | 370 |
Compared to a fried chicken combo meal, the mashed potato and gravy option is significantly lower in calories. But it still provides nearly double the calories of a biscuit alone. When coupled with a fried chicken entree, the mashed potatoes and gravy can contribute substantial calories to your total meal.
Tips for Lightening Up This Menu Item
If you want to enjoy the delicious taste of Popeyes mashed potatoes and gravy while limiting the calorie impact, here are some tips you can try:
Size Down Your Side
Order a smaller size mashed potato, which will automatically cut calories. You can also request a side salad instead of the mashed potatoes.
Go Gravy-Free
Skip the gravy and enjoy the mashed potatoes plain to save 80 calories. The potatoes have plenty of flavor on their own.
Share Your Side
Split your order of mashed potatoes and gravy with a friend. This lets you get a taste while limiting portion size and calories.
Balance With Other Low-Calorie Items
Pair your mashed potatoes with lower calorie menu items like Popeyes blackened tenders, green beans, or corn rather than fried chicken.
Should You Avoid This Menu Item Altogether?
While Popeyes mashed potatoes and gravy is higher in calories and carbohydrates than some other menu options, it can still be part of a balanced diet in moderation. A few small tweaks like ordering a smaller size, skipping the gravy, or splitting your order can help limit the calorie impact significantly.
Overall, enjoying your favorite Popeyes comfort foods occasionally while focusing on healthy eating habits the rest of the time is key to maintaining wellness.
The Bottom Line
When ordering mashed potatoes and gravy from Popeyes, keep portion size in mind. A full-size order will cost you about 340 calories. While high in carbs, this item can be worked into a healthy diet with some modifications. Pay attention to what you pair it with to avoid overly high calorie totals for your meal.
