AI-generated photo.
Irish · Ireland
Colcannon
Also called colcannon
Colcannon, a dish from Ireland.
Pai editors’ mark 4 / 5
Plan, list, and collections
Colcannon is cooked in Ireland as its own dish. Mash the potato with milk and fold in wilted kale and scallion. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
80
Health score
Light & nourishing
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 11%
- Carbs 46%
- Fat 43%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 6.8 g, under the 25 g mark.
Watch · Low sodium
About 452 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Watch · Dairy-free
A milk ingredient is in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Potato96 kcal
- Unsalted butter72 kcal
- Whole milk54 kcal
- Kale13 kcal
- Scallion3 kcal
Glycemic load
Estimated glycemic load for this count: 17.6. The bands come from the ingredient table.
Portion
One serving is about 238 kcal. Two portions would be about 476 kcal if you want a fuller plate.
Allergens. Milk
Make it healthier
Use half the butter
Half the butter grams stay out of the plate. The new figure subtracts those grams on the ingredient table.
About 202 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 238 kcal | 12% |
| Protein | 6.8 g | 14% |
| Carbohydrate | 28.5 g | 10% |
| Fiber | 4.4 g | 16% |
| Total sugars | 5.9 g | 12% |
| Fat | 11.7 g | 15% |
| Saturated fat | 6.8 g | 34% |
| Cholesterol | 32 mg | 11% |
| Sodium | 452 mg | 20% |
| Potassium | 827 mg | 18% |
| Calcium | 231 mg | 18% |
| Iron | 1.8 mg | 10% |
| Magnesium | 54 mg | 13% |
| Zinc | 0.9 mg | 8% |
| Vitamin A | 193 mcg | 21% |
| Vitamin C | 61.5 mg | 68% |
| Vitamin D | 0.9 mcg | 5% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 170 mcg | 142% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin (B3) | 1.9 mg | 12% |
| Vitamin B6 | 0.5 mg | 29% |
| Folate | 49 mcg | 12% |
| Vitamin B12 | 0.5 mcg | 21% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- A middle path: useful food, with one or two numbers worth watching.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Potato3 potatoes500 g
Kale4 cups150 g
Scallion4 scallions40 g
Whole milk1.5 cups350 ml
Unsalted butter3 tbsp40 g
Kosher salt1 tsp4 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Set out a scale and the equipment for Colcannon. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh potato, kale, scallion, whole milk, unsalted butter, kosher salt. Colcannon is cooked in Ireland as its own dish. Mash the potato with milk and fold in wilted kale and scallion. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Heat 5 min
AI-generated photo.
2Colcannon is cooked in ireland. Also called colcannon. Keep the heat at a murmur. A hard boil beats tender food into strings.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Colcannon, until the edges take a little color. Skim the foam once, then stop stirring so the broth stays clear.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Colcannon at a quiet simmer, about 195°F / 90°C. Start checking at 21 minutes. Colcannon is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 21 min
- 🇮🇪 IrelandNorthern Europeireland-colcannon-step-4
Colcannon, step 5
Step 5 · Colcannon
5Check the center of Colcannon, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇮🇪 IrelandNorthern Europeireland-colcannon-step-5
Colcannon, step 6
Step 6 · Rest 5 min
6Rest Colcannon for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in ireland, with the sauce or garnish that belongs to it. Film Colcannon in this shot order and no other: the table set with the garnish in a small bowl; the lid lifted for one quick look; steam rising off the finished plate; a grill grate just before the food lands. Slate words for the editor: sheen, flint, quartz, candle, oven, caramel, shimmer, glaze, twilight, grove.
Rest 5 min
How you know it is done
Colcannon is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Colcannon looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Colcannon turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Colcannon, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Colcannon is cooked by simmer in Ireland. The steps follow that technique, including the timing above.
- Egg or dairy is in the count, so the fat and protein on the panel include them.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: Milk.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.