Red Rooster · Sides
Mash & GravyRed Rooster calories & macros
A Red Rooster Mash & Gravy (Regular) has 70 calories (293 kJ), with 1.0 g protein, 2.3 g fat and 11.7 g carbs per serve. That is about 3% of the 8,700 kJ daily intake used on Australian food labels.
F1.4 g protein per 100 kcal - high cal protein density on Macro Menu's S to F scale
Open in the Macro Menu appAll Red Rooster items
Full nutrition (Regular)
| Per serve | Amount |
|---|---|
| Energy | 293 kJ (70 kcal) |
| Protein | 1.0 g |
| Fat, total | 2.3 g |
| - saturated | 1.4 g |
| Carbohydrate | 11.7 g |
| - sugars | 1.2 g |
| Sodium | 600 mg |
As published by Red Rooster.
Mash & Gravy sizes and options
| Option | kcal | kJ | Protein g | Fat g | Carbs g | Sat fat g | Sugars g | Sodium mg |
|---|---|---|---|---|---|---|---|---|
| Regular | 70 | 293 | 1.0 | 2.3 | 11.7 | 1.4 | 1.2 | 600 |
| Large | 270 | 1,130 | 4.1 | 8.8 | 42.6 | 5.4 | 4.5 | 2,090 |
Lowest: Regular at 70 kcal. Highest: Large at 270 kcal - a 200 kcal spread.
How it compares with other Red Rooster sides
Of the 9 sides on the Red Rooster menu, Mash & Gravy ranks 8th of 9 for protein and is the 3rd lowest in calories. The category average is 212 kcal, so this one is below average by 142 kcal.
| Item | kcal | kJ | Protein g | Fat g | Carbs g |
|---|---|---|---|---|---|
| Gravy (2 options) | 50 | 209 | 0.1 | 0.8 | 10.4 |
| Peas (2 options) | 60 | 251 | 5.8 | 2.0 | 7.2 |
| Mash & Gravy (2 options) | 70 | 293 | 1.0 | 2.3 | 11.7 |
| Battered Corn Wheels (2 options) | 130 | 544 | 1.5 | 7.8 | 11.3 |
| Crunchy Slaw (2 options) | 140 | 586 | 2.1 | 8.8 | 11.6 |
| Chips (3 options) | 290 | 1,213 | 5.2 | 13.2 | 36.2 |
Sorted by calories, showing the items either side of this one. See every Red Rooster sides item.
Quick answers
How many calories are in a Red Rooster Mash & Gravy?
Mash & Gravy at Red Rooster ranges from 70 to 270 calories depending on the option. The Regular is 70 kcal (293 kJ).
How much protein is in Red Rooster's Mash & Gravy?
1.0 g of protein in the Regular, which works out to 1.4 g per 100 kcal - rated F (high cal) for protein density on Macro Menu.
How many kJ is that?
293 kJ. Australian menus list kilojoules; divide by 4.184 to get calories. 293 kJ is roughly 3% of an 8,700 kJ day.
Is it a lower-calorie choice at Red Rooster?
Within Red Rooster sides it is the 3rd lowest of 9. The lowest-calorie option in that category is Gravy at 50 kcal, and the highest-protein is Garlic Bread with 15.4 g.
Compare it with
The closest sides by calories, at the other chains and on this menu.
More Red Rooster sides
Peas60 kcal · 5.8 g protein
Gravy50 kcal · 0.1 g protein
Battered Corn Wheels130 kcal · 1.5 g protein
Crunchy Slaw140 kcal · 2.1 g protein
Chips290 kcal · 5.2 g protein
Sweet Potato300 kcal · 1.8 g proteinRed Rooster full menuHighest protein at Red RoosterLowest calorie at Red RoosterOther restaurants
Source: Red Rooster's own nutrient service - the panel their app and website both read from, per serve as sold. Last checked against the live menu on 9 September 2026. Every source.