Portioning out praise for Aussie meat pies
Australian treat has a modest calorie count, but be sure to add a side of vegetables
Traditional Aussie Pie, $6.85 Kanga Aussie Meat Pies, 65 Duncan St., one of three downtown locations The ask Laurie Channer remembers her first encounter with the buttery, handsize pastries from Kanga Aussie Meat Pies.
It was three years ago and she was walking past one of their shops in Toronto’s financial district. The rows of meat pies in gleaming foil tins caught her eye.
“They just looked so beautifully golden brown with such a nice flaky pastry,” she recalls. “It was a cold day and I bought one on the spot.”
Back at the office, Channer sat down with her traditional Aussie pie filled with minced beef in thick gravy.
“I wanted to eat it slowly and savour it but ended up wolfing it down because it was so good.”
Since then, Channer has indulged in a meat pie whenever she craves comfort food, often taking frozen ones home to heat and enjoy for dinner.
“I’ve always wondered how indulgently rich they are, calorie-wise,” she says. “In a way, I don’t want to know because I don’t want to stop enjoying them. The guess A regular reader of the Dish — and a health-conscious diner — Channer knows most restaurant foods will have an abundance of calories. She expects her favourite meat pie to have at least 700.
“Sometimes I try to eat half because I think there are so many calories in there,” she says, adding that she’s never yet been able to follow her strategy. The exclusive results Calories: 462 Fat: 28 grams Sodium: 660 milligrams Carbohydrates: 20 grams Protein: 32 grams The breakdown
The pie, about the size of a typical hamburger, weighs 183 grams, less than half a pound.
Its 462 calories is also about the same number as what’s found in a typical hamburger. For reference, a Harvey’s original hamburger topped with ketchup, mustard, lettuce, tomato and pickle has 398 calories, while a McDonald’s Big Mac has 520 calories. At Wendy’s, Dave’s single burger has 570 calories.
The 660 milligrams of sodium is about what’s found in a generous quarter-teaspoon of salt. The maximum recommended daily sodium allotment is 2,300 milligrams. The expert response “Most people would probably agree that a buttery pastry and gravy-based item isn’t what you’d consider to be an everyday food,” says registered dietitian Shannon Crocker. “And that’s what I’d say about this pie, too.”
However, she adds, there are things to like about this Aussie pie, including its reasonable portion size.
“It is bang on in terms of keeping portion size realistic versus overthe-top.
“But don’t be fooled that its smaller size means it is a snack and not a meal. There are a good number of calories packed into a relatively small parcel.”
With 32 grams of protein, the pie will likely keep hunger pangs at bay, says Crocker, who recommends people aim for between 20 and 30 grams of protein at each meal to maximize its health benefits. She also likes that the pie is not overly salty, a surprise since many restaurant meals are high in sodium. “And the fat isn’t outrageous either, considering it is a buttery, gravy-filled meal.”
Of course, Crocker would like to see people eat a more balanced meal.
“I’d add a side of Kanga’s Aussie Salad with arugula, baby spinach and shredded beets or the Bondi Slaw with Brussels sprouts, broccoli and kale.
“A high five to Kanga for offering those awesome salads.” The restaurant reaction Erynn Mayes is proud that she and co-owner Megan Tong sell madefrom-scratch pies using wholesome ingredients.
“Especially our pastry,” she says. “It’s just flour, butter, salt, water and ice.”
The pair opened their first Kanga Aussie Meat Pies in May 2014, wanting to bring savoury hand-size pies to Toronto after their travels in Australia. The restaurant was immediately popular and they opened two more Kangas in 2016. Now, they sell thousands of pies each week.
Mayes, who says the pies are meant to be meals, not snacks, won’t comment on the nutrition numbers. She does, though, point out that the vegetable sides, including the salads made with homemade simple dressings, are nutritious complements to the meal.
“I’m a believer in whole foods. I’m very happy to be serving something with whole foods and made from scratch with love.” The reader reaction Channer is delighted that she overestimated the calorie count, immediately vowing to include more pies — accompanied by some vegetables — in her diet.
“Usually, I would save them for a very indulgent dinner when I really need comfort food or when it’s a really nasty rainy day. This makes me want to go buy another box on my way home tonight.” The Dish is a weekly series that helps health-conscious diners navigate Toronto’s food scene by revealing the nutrition information of Star readers’ favourite foods. If you are curious about the calories in a meal or treat, email Megan Ogilvie at mogilvie@thestar.ca. Items selected to be featured in the Dish will be sent to an accredited laboratory for nutritional analysis.