Sweet potato casserole

Side Dish

Item Rating: 71/100

1 serving (250 grams) contains 235 calories, 4.2 grams of protein, 5.9 grams of fat, and 42.5 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		235
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0.4 g
Cholesterol		17.5 mg	5%
Sodium		382.5 mg	16%
Total Carbohydrates		42.5 g	15%
	Dietary Fiber	4.8 g	17%
	Sugars	19.0 g
protein		4.2 g	8%
Vitamin D		0 mcg	0%
Calcium		105 mg	8%
Iron		1.4 mg	7%
Potassium		512.5 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Sweet potato casserole Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 53 cal (22.1%)

Protein: 16 cal (7.0%)

Carbs: 170 cal (70.9%)

About Sweet potato casserole

Sweet potato casserole is a classic dish often associated with Southern and American cuisines, typically prepared during festive holidays like Thanksgiving. Sweet potatoes are the star ingredient, providing a naturally sweet and creamy base. They are rich in nutrients, including vitamin A, vitamin C, potassium, and dietary fiber. Traditional versions may include added sugar, butter, and toppings such as marshmallows or pecans, which affect the overall nutritional profile. On its own, the sweet potato is nutrient-dense yet low in fat, making it a versatile addition to various diets. Pairing this dish with wholesome ingredients enhances its health potential while maintaining its comforting appeal.

Health Benefits

• Rich in beta-carotene, converted to vitamin A, which supports eye health and immune function.
• High in dietary fiber, promoting digestive health and providing sustained energy.
• Contains potassium, which can help regulate blood pressure and support heart health.
• A good source of vitamin C, aiding in collagen production and boosting immunity.
• Offers complex carbohydrates, making it a great source of prolonged energy for physical activities.

Dietary Considerations

Allergens: Contains pecans (if included), dairy (if butter or milk is added)

Suitable for: Vegetarian, gluten-free (if prepared without flour)

Not suitable for: Nut-free (if pecans are added), vegan (if butter or marshmallows are not substituted with plant-based options)

Selection and Storage

Store the casserole in an airtight container in the refrigerator for up to 3-4 days. To reheat, use an oven at a low temperature to retain texture and flavor.

Common Questions About Sweet potato casserole Nutrition

Is sweet potato casserole high in protein?

Sweet potato casserole is typically low in protein, providing about 2-3 grams of protein per serving, depending on the recipe. Most of its calories come from carbohydrates and fats, especially if made with ingredients like butter, brown sugar, and marshmallows.

Can I eat sweet potato casserole on a keto diet?

Sweet potato casserole is not suitable for a keto diet due to its high carbohydrate content. Sweet potatoes alone contain roughly 20 grams of net carbs per cup, which is far above the limits for most keto plans, especially when combined with added sugars in typical recipes.

What are the health benefits of sweet potato casserole?

Sweet potato casserole can be a good source of vitamin A due to the sweet potatoes' high beta-carotene content, offering over 300% of the daily recommended intake in a single serving. However, recipes high in added sugars and fats may outweigh these benefits if consumed in excess.

How much sweet potato casserole should I eat per serving?

A standard serving size of sweet potato casserole is about 1/2 to 1 cup, which typically contains 200-350 calories based on the recipe. For a balanced meal, pair it with a lean protein and non-starchy vegetables to avoid excessive caloric intake.

How does sweet potato casserole compare to mashed sweet potatoes?

Sweet potato casserole is generally higher in sugar and fat compared to mashed sweet potatoes due to added ingredients like marshmallows, brown sugar, and butter. Mashed sweet potatoes are a simpler preparation, often healthier, and typically lower in calories depending on how they're seasoned.

Data Sources & Scientific References

1. USDA FoodData - Sweet potato casserole Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →