🧪 Nutrition Facts
- Calories 149.4
- Total Fat 3.0 g
- Saturated Fat 1.5 g
- Cholesterol 9.6 mg
- Sodium 679.6 mg
- Potassium 609.7 mg
- Total Carbohydrate 25.0 g
- Dietary Fiber 4.1 g
- Sugars 6.0 g
- Protein 6.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 25.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.3 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Mushroom & Vegetable Shepherd's Pie contains 149.4 calories per serving (1 PACKAGE (241.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 25.0g per serving (66.3% of calories), with a good 4.1g of dietary fiber. One thing to note: a single serving contains 679.6mg of sodium (30% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Potato Cauliflower Blend (potatoes, Organic Cauliflower, Water), Organic Skim Milk, Water, Organic Carrots, Organic Peas, Organic Mushroom Blend (organic White Mushrooms, Organic Portabella Mushrooms, Organic Crimini Mushrooms), Organic Green Lentils (water, Organic Green Lentils), Mushroom Juice Concentrate, 2% or Less of Organic Butter (organic Cream, Salt), Waxy Rice Starch, Organic Vegetable Base (sea Salt, Organic Cane Sugar, Organic Vegetables [carrot, Onion, Potato, Tomato], Organic Dextrose, Organic Spice, Organic Turmeric, Organic Rice Concentrate), Sea Salt, Seasoning (soy Sauce [water, Soybeans, Wheat, Salt], Natural Flavor, Carrot Juice Concentrate, Sunflower Oil, Cornstarch, Toasted Sesame Oil, Onion Powder, Sugar), Organic Garlic Puree, Black Pepper.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Mushroom & Vegetable Shepherd's Pie. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Mushroom & Vegetable Shepherd's Pie — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Mushroom & Vegetable Shepherd's Pie contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149.4 kcal | 7.5% |
| Total Fat | 3.0 g | 4% |
| Saturated Fat | 1.5 g | 7% |
| Cholesterol | 9.6 mg | 3% |
| Sodium | 679.6 mg | 30% ⚠️ |
| Total Carbohydrate | 25.0 g | 9% |
| Dietary Fiber | 4.1 g | 15% |
| Total Sugars | 6.0 g | 12% |
| Protein | 6.0 g | 12% |
| Vitamin C | 25.1 mg | 28% ✅ |
| Calcium | 79.5 mg | 6% |
| Iron | 1.3 mg | 7% |
| Potassium | 609.7 mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Mushroom & Vegetable Shepherd's Pie accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 66.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 149.4 calories in Mushroom & Vegetable Shepherd's Pie? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.8 min |
| Cycling (Low Intensity) | 16.3 min |
| HIIT | 13.8 min |
| Stationary Bike (High Intensity) | 10.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mushroom & Vegetable Shepherd's Pie
Is Mushroom & Vegetable Shepherd's Pie good for weight loss?
With only 149 calories and 3g fat per package, this is quite light for a main dish. The 4.1g fiber and 6g protein provide decent satiety, though the protein is modest—you might pair it with an additional protein source to feel fuller longer.
Is Mushroom & Vegetable Shepherd's Pie heart-healthy?
This dish scores well for heart health with minimal saturated fat (1.5g), virtually no cholesterol (9.6mg), and a modest potassium level of 610mg. The main concern is sodium—at 680mg per serving, frequent consumption could work against heart-healthy eating patterns.
How does the fiber in Mushroom & Vegetable Shepherd's Pie support digestion?
The 4.1g fiber comes from the lentils, vegetables, and potato-cauliflower blend, supporting digestive regularity and healthy gut bacteria. This amount makes a meaningful contribution toward daily fiber needs while keeping digestion gentle.
How does Mushroom & Vegetable Shepherd's Pie fit a low-sodium diet?
At 680mg sodium per package, this exceeds what's ideal for strict low-sodium diets, which typically target 500-600mg per meal. You'd need to balance this with very low-sodium choices at other meals, or look for a lower-sodium version if sodium is a primary concern.
What should I watch out for with Mushroom & Vegetable Shepherd's Pie?
The sodium content at 680mg per package is significant; if you eat this regularly or have sodium restrictions, it can add up quickly toward daily limits. The 6g sugar comes mainly from the vegetable base and seasoning, which is reasonable but worth noting if you're tracking added sugars.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
