Popeyes Mashed Potatoes with Cajun Gravy: Calories & Nutrition
Per serving (128g (4.5 oz)). Source: Popeyes USA Nutrition Facts, March 2026.
Popeyes Mashed Potatoes with Cajun Gravy is a classic Southern comfort side that pairs perfectly with any Popeyes entree. The creamy mashed potatoes are topped with a peppery Cajun-seasoned gravy that gives this simple side its signature kick. At just 110 calories per serving, it is one of the lightest side options on the Popeyes menu. The 128g portion is modest, but the rich gravy makes it feel more indulgent than its calorie count suggests. For customers watching their intake, the mashed potatoes offer a satisfying alternative to the heavier Cajun Fries or Biscuit.
Full Nutrition Breakdown
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 110 | 6% |
| Protein | 3g | 6% |
| Carbohydrates | 13g | 5% |
| Fat | 6g | 8% |
| Fiber | 0g | 0% |
| Sugar | 0g | 0% |
| Sodium | 750mg | 33% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
What's in a Popeyes Mashed Potatoes with Cajun Gravy?
Calorie and macro contribution of each ingredient.
| Ingredient | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mashed Potatoes (instant, prepared) | 65 | 2g | 10g | 2g |
| Cajun Gravy | 30 | 1g | 2g | 2g |
| Butter and Milk (in potatoes) | 15 | 0g | 1g | 2g |
Daily Intake
6% of a 2,000-calorie diet. 1890 calories remaining.
Burn Off 110 Cal
Estimates for a 70 kg (154 lb) person. See all activities
Make It at Home: Mashed Potatoes with Cajun Gravy Recipe
A homemade version of the Popeyes Mashed Potatoes with Cajun Gravy with similar nutrition and flavor.
Ingredients
- •450g (1 lb) Yukon Gold potatoes, peeled and cut into 2.5cm (1 inch) cubes
- •3 tablespoons unsalted butter
- •60ml (1/4 cup) whole milk, warmed
- •1/2 teaspoon salt
- •1/4 teaspoon white pepper
- •2 tablespoons unsalted butter (for gravy)
- •2 tablespoons all-purpose flour (for gravy)
- •240ml (1 cup) chicken broth
- •1/2 teaspoon paprika
- •1/4 teaspoon garlic powder
- •1/4 teaspoon onion powder
- •1/4 teaspoon cayenne pepper
- •1/4 teaspoon black pepper
- •Salt to taste
Instructions
- 1
Place the potato cubes in a pot and cover with cold salted water. Bring to a boil over high heat, then reduce to a simmer and cook for 12 to 15 minutes until the potatoes are fork-tender. Drain thoroughly.
- 2
Return the potatoes to the pot over low heat. Add the 3 tablespoons of butter and the warm milk. Mash until smooth and creamy, or leave slightly chunky if preferred. Season with salt and white pepper. Cover and set aside.
- 3
For the Cajun gravy, melt the 2 tablespoons of butter in a small saucepan over medium heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly, until the roux turns light golden.
- 4
Gradually whisk in the chicken broth. Add the paprika, garlic powder, onion powder, cayenne, and black pepper. Bring to a simmer and cook for 3 to 4 minutes, whisking often, until the gravy thickens enough to coat the back of a spoon. Season with salt to taste.
- 5
Spoon the mashed potatoes into serving bowls and ladle the Cajun gravy generously over the top. Serve immediately while hot.
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Frequently Asked Questions
How many calories are in Popeyes Mashed Potatoes?
A regular serving of Popeyes Mashed Potatoes with Cajun Gravy contains 110 calories, with 3g of protein, 13g of carbohydrates, and 6g of fat. This makes it one of the lowest-calorie sides on the Popeyes menu, coming in well below the Cajun Fries (270 cal) and the Biscuit (230 cal).
Are Popeyes Mashed Potatoes made from real potatoes?
Popeyes uses a dehydrated potato base (instant mashed potatoes) reconstituted with water, butter, and milk, similar to most fast food chains. This allows for consistent preparation across locations. The Cajun gravy is prepared separately with a roux base and Cajun seasonings. While not made from scratch with whole potatoes, the end result is creamy and well-seasoned.
What is the best low-calorie meal at Popeyes?
Pairing the Mashed Potatoes with Cajun Gravy (110 cal) with the Blackened Chicken Tenders 3-piece (170 cal) gives you a full meal for about 280 calories total with over 30g of protein. Adding a side of green beans (30 cal) brings you to just 310 calories. This is one of the leanest combinations available at any fried chicken chain.
How does Popeyes Mashed Potatoes compare to KFC?
Popeyes Mashed Potatoes with Cajun Gravy (110 cal, 6g fat) and KFC Mashed Potatoes with Gravy (120 cal, 4.5g fat) are very similar in calories. The main difference is in the seasoning. Popeyes uses a Cajun-spiced gravy with noticeable pepper heat, while KFC uses a milder brown gravy. Both chains use instant mashed potato bases. The sodium content at Popeyes (750mg) is relatively high for such a small serving.
Track Your Own Mashed Potatoes with Cajun Gravy
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