⏱ 50 min total

Irish Colcannon

Name: Irish Colcannon
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 1 ½ cup, diced Potato; ¾ tbsp Butter; ¼ medium Onion; 1 cup, shredded Cabbage; 1 ½ fl oz 2% milk; ¼ tsp Salt; ¹⁄₁₆ tsp Black pepper; 3 tbsp, shredded Cheddar cheese

Per 1 serving · 402 g · 8 ingredients

Calories

387

19%
of a 2,000 cal day

Protein
12g
13% of calories
Carbs
49g
49% of calories
Fat
17g
39% of calories

Portion

At a glance

One serving of Irish Colcannon (402 g) has 387 calories, with 12 g of protein, 49 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (25% DV), dietary fiber (26% DV) and Vitamin C (80% DV). Keep an eye on sodium and saturated fat, which provide 33% and 51% of the daily value.

Per 100 g

96cal

low energy density

Protein per 100 cal

3.2g

Net carbs

41g

carbs minus fiber

Fiber

7.2g

7.5 g sugar

High in

20%+ of the daily value

Protein25%
Dietary fiber26%
Vitamin C80%
Vitamin K49%
Riboflavin (B2)22%
Vitamin B662%

Good source of

10–19% of the daily value

Vitamin A17%
Thiamine17%
Niacin16%
Vitamin B1218%
Magnesium18%
Zinc16%

Watch

20%+ of the daily value

Sodium33%
Saturated fat51%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min

1
Fill a large pot halfway with water, add the diced potatoes, and bring to a boil. Cook for 20 minutes or until fork-tender.
2
Melt the butter in a large skillet over medium heat. Add the chopped onion and cook for 10 minutes until softened.
3
Stir in the shredded cabbage and cook for an additional 5 minutes until wilted.
4
Drain the potatoes and place them in a large bowl. Mash the potatoes and mix in the milk, salt, pepper, cooked onion, cabbage, and shredded cheese.
5
Divide between plates and serve.

Vitamins & minerals

Amounts for 1 serving (402 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	157 μg	17%
Vitamin C	72 mg	80%
Vitamin D	1 μg	6%
Vitamin E	1 mg	4%
Vitamin K	59 μg	49%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.3 mg	22%
Niacin	3 mg	16%
Vitamin B6	1 mg	62%
Folate (B9)	79 μg	20%
Vitamin B12	0.4 μg	18%
Pantothenic acid	1 mg	23%
Choline	49 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	261 mg	26%
Iron	2 mg	27%
Potassium	1,191 mg	25%
Magnesium	74 mg	18%
Phosphorus	299 mg	43%
Zinc	2 mg	16%
Copper	0.2 mg	27%
Manganese	1 mg	23%
Selenium	8 μg	15%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	23 μg	—
Arginine	0.5 g	—
Aspartic acid	2 g	—
Beta carotene	69 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	10 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	2 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	150 μg	—
Serine	0.4 g	—
Starch	35 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 387 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

73min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
54min
Swimming laps

Common questions

How many calories are in Irish Colcannon?

One serving of Irish Colcannon (1 serving) has 387 calories, which works out to 96 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Irish Colcannon high in protein?

It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 13% 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 Irish Colcannon keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Irish Colcannon?

767 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Irish Colcannon?

7.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (402 g)

Calories387

% Daily Value*

Total fat 17g	22%
Saturated fat 10g	51%
Trans fat 0.6g
Cholesterol 48mg	16%
Sodium 767mg	33%
Total carbohydrate 49g	18%
Dietary fiber 7.2g	26%
Total sugars 7.5g
Protein 12g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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