A serving of 1/2 cup (140 g) Sweet Potato Casserole contains 320 calories. Sweet Potato Casserole is a popular side dish during the holidays but can be enjoyed any time of year. This article will provide a breakdown of the nutritional value and health benefits of consuming Sweet Potato Casserole in moderation.

Sweet potato is a nutrient-dense food and is a good source of vitamins B6, C, and A. Additionally, it contains potassium, fiber, and antioxidants. When combined with other ingredients in a casserole, the nutritional value may vary depending on the recipe.

Although Sweet Potato Casserole is a comfort food, it can still be a part of a healthy diet when consumed in moderation. The following sections will provide more information on the nutritional value and health benefits of this popular side dish.

Calories in Sweet Potato Casserole

As mentioned earlier, a serving of 1/2 cup (140 g) Sweet Potato Casserole contains 320 calories. This is a moderate calorie count for a side dish and can be easily incorporated into a healthy diet. However, it is important to note that the calorie count may vary depending on the recipe. Additional ingredients like sugar, butter, and cream may increase the calorie count significantly. Therefore, it is recommended to consume Sweet Potato Casserole in moderation.

Fat in Sweet Potato Casserole

One serving of Sweet Potato Casserole contains approximately 8 grams of fat. This is a relatively moderate amount of fat and can be easily accommodated in a balanced diet. However, it is important to note that most of the fat in Sweet Potato Casserole comes from saturated fat, which is considered unhealthy when consumed in excess. Therefore, it is recommended to consume Sweet Potato Casserole in moderation and to choose recipes with healthier fat options like olive oil or nut-based butters.

Carbohydrates in Sweet Potato Casserole

One serving of Sweet Potato Casserole contains approximately 53 grams of carbohydrates. This is a moderate amount of carbohydrates and can be easily incorporated into a balanced diet. Most of the carbohydrates in Sweet Potato Casserole come from the sweet potatoes themselves, which are a complex carbohydrate. Complex carbohydrates are considered healthier than simple carbohydrates as they are digested more slowly, which helps regulate blood sugar levels.

Protein in Sweet Potato Casserole

One serving of Sweet Potato Casserole contains approximately 2 grams of protein. This is a relatively low amount of protein and should be supplemented with other protein-rich foods. Sweet Potato Casserole is not a significant source of protein and should be considered a carbohydrate-based side dish. To ensure a balanced diet, add a protein source like lean meats, legumes, or nuts to your meal.

Sugar in Sweet Potato Casserole

One serving of Sweet Potato Casserole contains approximately 24 grams of sugar. This is a moderate amount of sugar and can be easily accommodated in a balanced diet. However, it is important to note that most of the sugar in Sweet Potato Casserole comes from added sugars like brown sugar or marshmallows. Consuming too much added sugar can increase the risk of various health problems like obesity and type 2 diabetes. Therefore, it is recommended to consume Sweet Potato Casserole in moderation and to choose recipes with healthier sugar options like maple syrup or honey.

Fiber in Sweet Potato Casserole

One serving of Sweet Potato Casserole contains approximately 4 grams of fiber. This is a moderate amount of fiber and can be easily incorporated into a balanced diet. Fiber is essential for digestive health and helps regulate blood sugar levels. Sweet Potato Casserole is a good source of fiber, especially if the recipe includes the skin of the sweet potato.

Vitamins in Sweet Potato Casserole

Sweet Potato Casserole is a good source of various vitamins, especially vitamin A. One serving of Sweet Potato Casserole contains approximately 150% of the daily recommended intake of vitamin A. Additionally, Sweet Potato Casserole contains vitamins B6, C, and E in smaller amounts. These vitamins are important for maintaining good health and helping the body function properly.

Minerals in Sweet Potato Casserole

Sweet Potato Casserole is a good source of various minerals, especially potassium. One serving of Sweet Potato Casserole contains approximately 13% of the daily recommended intake of potassium. Additionally, Sweet Potato Casserole contains magnesium, calcium, and iron in smaller amounts. These minerals are important for maintaining good health and helping the body function properly.

Health Benefits of Sweet Potato Casserole

Sweet Potato Casserole has various health benefits due to its nutrient content. The vitamins, minerals, and fiber in Sweet Potato Casserole can help improve digestive health, boost immunity, and reduce the risk of chronic diseases like heart disease and stroke. Additionally, the antioxidants in Sweet Potato Casserole can help reduce inflammation in the body, which can help reduce the risk of various health problems.

Ingredients in Sweet Potato Casserole

The ingredients in Sweet Potato Casserole may vary depending on the recipe, but typically include sweet potatoes, butter, sugar, and marshmallows. Some recipes may include additional ingredients like nuts or maple syrup. To make Sweet Potato Casserole healthier, consider using healthier substitutes like olive oil instead of butter, and maple syrup instead of sugar. Additionally, consider adding chopped nuts like pecans for added nutrients and crunch.