Poutine
Limited nutritional benefit
Canadian dish of french fries topped with cheese curds and hot gravy.
Poutine comes from Quebec: french fries topped with fresh cheese curds and covered with hot brown gravy, which softens the curds without fully melting them. A 300 g portion has about 790 kcal and 45 g fat, 15 g of it saturated, plus about 1,200 mg of sodium; most of the fat comes from the frying oil and the cheese. Sharing one portion between two people halves these amounts.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7.1g | 12.7% |
| Fat | 15g | 21.4% |
| Carbs | 25g | 8.3% |
| Simple Sugars | 8.75g | Estimate |
| Complex Carbs | 13.95g | Estimate |
| Fiber | 2.3g | 9.2% |
| Water | 50g | 2.0% |
| Calories | 264 | 11.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.2 | g | 26.0% |
| Monounsaturated | 3.78 | g | 15.1% |
| Polyunsaturated | 4.84 | g | 37.2% |
| Omega-3 | 1.452 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| Omega-6 | 3.388 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.86 | mg |
| Vitamin E | 0.91 | mg |
| Selenium | 6.81 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 73.3 | mcg | 8.1% |
| vitamin B1 | 0.078 | mg | 6.5% |
| vitamin B2 | 0.124 | mg | 9.5% |
| vitamin B3 | 1.19 | mg | 7.4% |
| vitamin B6 | 0.307 | mg | 18.1% |
| vitamin B9 | 17 | mcg | 4.3% |
| vitamin B12 | 0.231 | mcg | 9.6% |
| vitamin C | 3.86 | mg | 4.3% |
| vitamin D | 0.117 (5 IU) | mcg | 0.8% |
| vitamin E | 0.905 | mg | 6.0% |
| vitamin K | 18.7 | mcg | 15.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 155 | mg | 15.5% |
| iron | 1.07 | mg | 5.9% |
| magnesium | 32.2 | mg | 8.1% |
| phosphorus | 156 | mg | 22.3% |
| potassium | 502 | mg | 19.3% |
| sodium | 385 | mg | 16.7% |
| zinc | 1.06 | mg | 9.6% |
| copper | 0.127 | mg | 14.1% |
| manganese | 0.204 | mg | 8.9% |
| selenium | 6.81 | mcg | 12.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 165 | mg | 23.6% | 123% |
| Isoleucine | 337 | mg | 24.1% | 134% |
| Leucine | 533 | mg | 19.5% | 105% |
| Lysine limiting | 358 | mg | 17.0% | 89% |
| Methionine | 206 | mg | 19.6% | 107% |
| Phenylalanine | 629 | mg | 35.9% | 184% |
| Threonine | 294 | mg | 28.0% | 141% |
| Tryptophan | 143 | mg | 51.1% | 259% |
| Valine | 412 | mg | 22.6% | 123% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Russet potatoes 1.5 kg
- Vegetable oil about 2 l, for deep-frying
- Fresh cheese curds 220 g
- Butter 15 g
- All-purpose flour 20 g
- Beef stock 250 ml
- Chicken stock 100 ml
- Black pepper to taste
- Salt to taste
Instructions
- 1
Take the cheese curds out of the fridge so they reach room temperature. Peel the potatoes, cut them into 1 cm thick sticks and soak them in cold water for 30 minutes, then drain and dry them well.
- 2
Heat the oil to 160C and fry the potatoes in batches for 5-6 minutes until soft but still pale, then drain on paper towels.
- 3
For the gravy, melt the butter in a saucepan over medium heat, stir in the flour and cook for 2 minutes, stirring.
- 4
Gradually whisk in both stocks and simmer for 5-8 minutes until thickened, then season with pepper and keep the gravy hot.
- 5
Raise the oil to 190C and fry the potatoes again in batches for 2-3 minutes until golden and crisp, then drain and salt them lightly.
- 6
Divide the hot fries among 4 bowls and scatter the cheese curds over them.
- 7
Pour the very hot gravy over the top and serve at once.