Calories in Shepherd Pies: Nutrition Facts & Serving Sizes
Per 1 slice (210g)
Per 100g
Source: Web research, March 2026.
A slice of shepherd's pie (210g) contains about 258 calories with 16g of protein and 13.2g of fat, making it a balanced, moderate-calorie comfort meal. Per 100g, shepherd's pie provides 123 calories with 7.6g of protein, 6.3g of fat, and 8.7g of carbs. The protein comes primarily from lamb or beef in the filling, while the carbs come from the mashed potato topping. Shepherd's pie contains 1.5g of fiber per 100g and 1.9g of sugar. The micronutrient profile is solid for a prepared dish: 87mg of phosphorus, 250mg of potassium, 1.7mg of zinc, and 0.7mcg of vitamin B12 per 100g. At 258 calories per slice, shepherd's pie is a filling meal that fits reasonably well into a calorie deficit if portioned correctly. It is a practical meal prep option that stores and reheats well, making it popular for anyone who batch-cooks protein-rich comfort meals.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice (210g) | 258.3 | 16g | 18.3g | 13.2g | 3.2g |
| 100g | 123 | 7.6g | 8.7g | 6.3g | 1.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 123 | 6% |
| Protein | 7.6g | 15% |
| Total Fat | 6.3g | 8% |
| Saturated Fat | 2.7g | 14% |
| Total Carbohydrates | 8.7g | 3% |
| Dietary Fiber | 1.5g | 5% |
| Sugars | 1.9g | 4% |
| Sodium | 264mg | 11% |
| Cholesterol | 27mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.7g | 1% |
| Cholesterol | 27mg | 9% |
| Calcium | 26mg | 2% |
| Iron | 0.9mg | 5% |
| Potassium | 250mg | 5% |
| Vitamin A | 79mcg | 9% |
| Vitamin C | 2mg | 2% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 0.7mcg | 29% |
| Magnesium | 15mg | 4% |
| Phosphorus | 87mg | 7% |
| Zinc | 1.7mg | 15% |
| Selenium | 6.2mcg | 11% |
| Folate | 12mcg | 3% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Shepherd Pies
Shepherd's pie is a balanced comfort meal that provides protein, carbohydrates, and fat in a single dish. The meat filling delivers complete protein with all essential amino acids, zinc for immune support, and vitamin B12 for energy metabolism. A slice provides 16g of protein, which contributes meaningfully toward daily protein targets for active individuals.
The mashed potato topping adds carbohydrates that fuel muscle glycogen stores, making shepherd's pie a reasonable post-workout meal option. The 3.2g of fiber per slice supports digestive health. The vegetable content (typically peas, carrots, and onions in traditional recipes) adds micronutrients including vitamin A (79mcg/100g), folate, and potassium.
For meal prep, shepherd's pie stores exceptionally well in the refrigerator for 4 to 5 days or can be frozen for months. This makes it a practical batch-cooking option for anyone who wants a protein-rich, ready-to-eat meal without daily cooking. Using lean ground beef or turkey instead of lamb can reduce the fat content and improve the protein-to-calorie ratio.
Dietary Considerations
Traditional shepherd's pie is not gluten-free (it may contain flour as a thickener) and not vegan. It is not keto-friendly due to the mashed potato topping (8.7g carbs per 100g). For weight loss, shepherd's pie is a moderate-calorie meal at 258 calories per slice that provides good protein. Portion control is the key factor. Using leaner meat and more vegetables improves the nutritional profile.
Daily Intake (100g)
100g of shepherd pie provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in shepherd's pie?
A slice of shepherd's pie (210g) has about 258 calories. Per 100g, shepherd's pie contains 123 calories. The exact calorie count varies based on the recipe, particularly the fat content of the meat used.
Is shepherd's pie good for weight loss?
Shepherd's pie can fit into a weight loss diet when portioned appropriately. A slice provides 16g of protein at 258 calories, which is a decent protein-to-calorie ratio. Using lean ground beef or turkey and loading up on vegetables improves the nutritional profile for cutting.
How much protein in shepherd's pie?
A slice of shepherd's pie (210g) contains about 16g of protein. Per 100g, shepherd's pie provides 7.6g of protein from the meat filling. It is a moderate protein source for a complete meal.
Is shepherd's pie gluten-free?
Traditional shepherd's pie may not be gluten-free because many recipes use Worcestershire sauce or flour as a thickener. To make it gluten-free, use cornstarch or arrowroot as a thickener and ensure all sauces are gluten-free certified.
What is the difference between shepherd's pie and cottage pie?
Shepherd's pie uses lamb as the filling (shepherds raise sheep), while cottage pie uses beef. Both have a mashed potato topping. Nutritionally they are similar, though lamb is slightly fattier than lean ground beef, affecting the calorie count.
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