A half-cup serving (139 grams) of sweet potato casserole contains 110 calories. This dish is a popular comfort food during the cold season or holidays. However, it's important to know its nutritional value before indulging.
Apart from the calories, sweet potato casserole also contains carbohydrates, protein, fat, sugar, fiber, and vitamins and minerals.
In this article, we'll explore the ingredients, health benefits, serving size, and nutritional values of sweet potato casserole.
Calories in Sweet Potato Casserole
As mentioned earlier, a half-cup (139 grams) serving of sweet potato casserole contains 110 calories. However, if you add marshmallows, brown sugar, or other sweeteners, the calorie count can go up significantly. It's best to keep the serving size and toppings moderate to avoid extra calories and added sugars.
Ingredients in Sweet Potato Casserole
The main ingredients of sweet potato casserole include baked or mashed sweet potatoes, eggs, butter, milk, sugar, and spices such as cinnamon, nutmeg, and ginger. Some recipes also call for toppings such as pecans, marshmallows, or a streusel crumble. While sweet potatoes are a good source of vitamins, antioxidants, and fiber, the added sugar and butter can make this dish high in calories and saturated fat.
Health Benefits of Sweet Potato Casserole
Sweet potatoes are a rich source of vitamin A, vitamin C, potassium, and fiber. These nutrients can help boost immunity, improve heart health, and regulate digestion. However, the addition of sugar and saturated fat in sweet potato casserole can offset some of these benefits.
Serving Size of Sweet Potato Casserole
A half-cup (139 grams) serving of sweet potato casserole is a good start to portion control. However, it's easy to overindulge, especially during holiday meals where a variety of dishes are available. To manage your portion size, use a smaller plate, enjoy your food slowly, and avoid going back for seconds.
Carbohydrates in Sweet Potato Casserole
A half-cup (139 grams) serving of sweet potato casserole contains around 20 grams of carbohydrates. Most of these carbs come from the sweet potatoes and added sugar. While carbs are an important source of energy, too many of them can cause blood sugar spikes and weight gain.
Protein in Sweet Potato Casserole
A half-cup (139 grams) serving of sweet potato casserole contains around 1 gram of protein. Most of the protein comes from the eggs and milk used in the recipe. While protein is important for building and repairing muscles, it's not the main nutrient in sweet potato casserole.
Fat in Sweet Potato Casserole
A half-cup (139 grams) serving of sweet potato casserole contains around 4 grams of fat. Most of this fat comes from the butter used to make the topping and the milk used to bake the sweet potatoes. While some fat is necessary for the body to function properly, too much of it can increase the risk of heart disease and obesity.
Sugar in Sweet Potato Casserole
A half-cup (139 grams) serving of sweet potato casserole contains around 10-15 grams of sugar. Most of this sugar comes from the added sugar used in the recipe. While some sugar is natural in sweet potatoes, it's important to watch the amount of added sugar in this dish.
Fiber in Sweet Potato Casserole
A half-cup (139 grams) serving of sweet potato casserole contains around 2 grams of fiber. Most of this fiber comes from the sweet potatoes themselves. Fiber is important for regulating digestion, controlling appetite, and reducing the risk of chronic diseases.
Vitamins and Minerals in Sweet Potato Casserole
A half-cup (139 grams) serving of sweet potato casserole contains a good amount of vitamin A, vitamin C, potassium, and manganese. Vitamin A is important for eye health and immune function, while vitamin C is a powerful antioxidant that supports skin, bone, and tissue health. Potassium is important for regulating blood pressure and heart function, while manganese is important for bone health and wound healing.
Sweet potato casserole is a classic dish enjoyed during the winter season or holidays. While it contains some health benefits such as vitamins and fiber, it's important to watch its calorie, fat, sugar, and carb content. By using healthier ingredients and portion control, you can still enjoy this dish without compromising your health goals.
Frequently Asked Questions about Sweet Potato Casserole
1. What's in sweet potato casserole?
Sweet potato casserole typically contains sweet potatoes, butter, brown sugar, cinnamon, and marshmallows, among other ingredients. It's a popular Thanksgiving dish and often makes an appearance on holiday tables.
2. How many calories are in sweet potato casserole?
A 1/2 cup serving of sweet potato casserole has 110 calories. However, the exact calorie count may vary depending on the recipe and ingredients used.
3. Is sweet potato casserole healthy?
While sweet potatoes are a nutrient-rich vegetable, traditional sweet potato casserole recipes often include added sugars and fats that can make it a less healthy option. However, there are ways to make a healthier version of sweet potato casserole using whole food ingredients and less sugar and butter.
4. Can I make sweet potato casserole ahead of time?
Yes, sweet potato casserole can be made ahead of time and stored in the refrigerator until ready to serve. You can also freeze sweet potato casserole for later use, but it may have a slightly different texture once thawed.
5. How do I reheat sweet potato casserole?
To reheat sweet potato casserole, preheat your oven to 350°F (175°C) and place the casserole dish in the oven. Cover the dish with foil and heat for 15-20 minutes, or until heated through. Alternatively, you can microwave individual portions of sweet potato casserole until heated through.