⏱ 35 min totalColcannon
Per 1 serving · 511 g · 6 ingredients
of a 2,000 cal day
- Protein12g10% of calories
- Carbs73g60% of calories
- Fat16g30% of calories
- ✓ Low sodium
At a glance
One serving of Colcannon (511 g) has 471 calories, with 12 g of protein, 73 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (24% DV), dietary fiber (36% DV) and Vitamin A (46% DV). Keep an eye on saturated fat, which provides 50% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Dietary fiber36%
- Vitamin A46%
- Vitamin C151%
- Vitamin K324%
- Thiamine30%
Good source of
10–19% of the daily value
- Vitamin B1215%
- Choline11%
- Zinc16%
Watch
20%+ of the daily value
- Saturated fat50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- ¼ cup 2% milk
1 ¼ tbsp Butter
⅛ cup, chopped Scallions
1 potato, large Potato
¾ cup, chopped Kale- 🥄¼ dash Salt
Directions
- 1
Peel and cut potatoes into large chunks. Chop kale or other leafy green. Mince green onions.
- 2
Put the potatoes in a medium pot and cover with cold water by at least an inch. Add 2 tablespoons of salt, and bring to a boil. Boil until the potatoes are fork tender (15 to 20 minutes). Drain in a colander.
- 3
Return the pot to the stove and set over medium-high heat. Melt the butter in the pot and once it's hot, add the greens. Cook the greens for 3-4 minutes, or until they are wilted and have given off some of their water. Add the green onions and cook 1 minute more.
- 4
Pour in the milk or cream, mix well, and add the potatoes. Reduce the heat to medium. Use a fork or potato masher and mash the potatoes, mixing them up with the greens. Add salt to taste and serve hot, with a knob of butter in the center.
Vitamins & minerals
Amounts for 1 serving (511 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 412 μg | 46% |
| Vitamin C | 135 mg | 151% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 388 μg | 324% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 4 mg | 28% |
| Vitamin B6 | 1 mg | 94% |
| Folate (B9) | 141 μg | 35% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 59 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 206 mg | 21% |
| Iron | 4 mg | 47% |
| Potassium | 1,924 mg | 41% |
| Magnesium | 118 mg | 28% |
| Phosphorus | 322 mg | 46% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 130% |
| Manganese | 1 mg | 38% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,087 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 153 μg | — |
| Serine | 0.4 g | — |
| Starch | 57 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 471 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Colcannon?
One serving of Colcannon (1 serving) has 471 calories, which works out to 92 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Colcannon high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Colcannon keto-friendly?
It is hard to fit into a strict keto diet. One serving has 62 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Colcannon?
113 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Colcannon?
7.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving
465 calVegan Chickpea Sandwich1 serving
533 calClassic Tuna Salad1 serving