⏱ 55 min total

Mock KFC Mashed Potatoes and Gravy

Name: Mock KFC Mashed Potatoes and Gravy
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: 1 potato, large Potato; ⅜ cup Water; ¹⁄₁₆ cup Whole milk; ¾ tbsp Butter; ½ tsp Salt; ¼ tbsp Canola oil; ⅜ tbsp All-purpose flour; ¼ cup Chicken broth; ¼ cup 2% milk; ¼ tsp Black pepper

Per 1 serving · 620 g · 10 ingredients

Calories

451

23%
of a 2,000 cal day

Protein
11g
10% of calories
Carbs
71g
62% of calories
Fat
14g
28% of calories

Portion

At a glance

One serving of Mock KFC Mashed Potatoes and Gravy (620 g) has 451 calories, with 11 g of protein, 71 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (23% DV), dietary fiber (30% DV) and Vitamin C (81% DV). Keep an eye on sodium and saturated fat, which provide 59% and 35% of the daily value.

Per 100 g

73cal

low energy density

Protein per 100 cal

2.5g

Net carbs

63g

carbs minus fiber

Fiber

8.3g

7.1 g sugar

High in

20%+ of the daily value

Protein23%
Dietary fiber30%
Vitamin C81%
Thiamine26%
Riboflavin (B2)24%
Niacin28%

Good source of

10–19% of the daily value

Vitamin A13%
Folate (B9)16%
Vitamin B1218%
Choline11%
Calcium15%
Zinc14%

Watch

20%+ of the daily value

Sodium59%
Saturated fat35%

Ingredients

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

Directions

Prep 10 minCook 45 min

1
Chop the potatoes and place them in a pot. Cover completely with water, bring to a boil, and cook for 15-20 minutes until fork tender. Drain, reserving 1 1/2 cups of the cooking water.
2
Combine the cooked potatoes with the reserved 1 1/2 cups water, 1/3 cup milk, butter, and 1/2 tsp salt in a saucepan over medium heat. Bring to a boil, then remove from heat and whip until fluffy.
3
For the gravy, make a roux by combining oil with 1 1/2 tbsp of flour in a medium saucepan over medium to low heat. Stir for 20 minutes until it reaches a chocolate color.
4
Remove the roux from heat, add the remaining ingredients, and stir well.
5
Return the saucepan to medium heat, bring the gravy to a boil, then reduce heat and simmer for 10-15 minutes until thickened.
6
Serve the mashed potatoes with the gravy poured over the top.

Vitamins & minerals

Amounts for 1 serving (620 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	116 μg	13%
Vitamin C	73 mg	81%
Vitamin D	1 μg	8%
Vitamin E	1 mg	7%
Vitamin K	9 μg	7%
Thiamine	0.3 mg	26%
Riboflavin (B2)	0.3 mg	24%
Niacin	4 mg	28%
Vitamin B6	1 mg	86%
Folate (B9)	66 μg	16%
Vitamin B12	0.4 μg	18%
Pantothenic acid	1 mg	29%
Choline	62 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	151 mg	15%
Iron	3 mg	40%
Potassium	1,730 mg	37%
Magnesium	96 mg	23%
Phosphorus	301 mg	43%
Zinc	1 mg	14%
Copper	0.4 mg	41%
Manganese	1 mg	30%
Selenium	5 μg	8%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0.1 μg	—
Arginine	0.4 g	—
Aspartic acid	2 g	—
Beta carotene	26 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	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	4 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	114 μg	—
Serine	0.4 g	—
Starch	57 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 451 calories

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

86min
Walking (3.5 mph)
54min
Cycling (moderate)
38min
Running (6 mph)
63min
Swimming laps

Common questions

How many calories are in Mock KFC Mashed Potatoes and Gravy?

One serving of Mock KFC Mashed Potatoes and Gravy (1 serving) has 451 calories, which works out to 73 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Mock KFC Mashed Potatoes and Gravy high in protein?

It provides a solid 11 g of protein per serving (23% 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 Mock KFC Mashed Potatoes and Gravy keto-friendly?

It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mock KFC Mashed Potatoes and Gravy?

1362 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Mock KFC Mashed Potatoes and Gravy?

7.1 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 (620 g)

Calories451

% Daily Value*

Total fat 14g	18%
Saturated fat 6.9g	35%
Trans fat 0.4g
Cholesterol 30mg	10%
Sodium 1,362mg	59%
Total carbohydrate 71g	26%
Dietary fiber 8.3g	30%
Total sugars 7.1g
Protein 11g

* 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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