Nutritionists Rank Popular Thanksgiving Foods From Most to Least Healthy
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While Thanksgiving is a holiday focused on gratitude, there’s a very heavy emphasis on the big meal at the end of the day. With that, it’s fair to wonder how healthy the Thanksgiving foods you plan to enjoy are, especially if you’re trying to meet certain weight loss or health goals.
Still, nutritionists stress that you should enjoy your Thanksgiving dinner, regardless of what your current eating plan is. “One meal—especially one focused on family, gratitude, and tradition—won’t derail your health or fitness goals,” says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. “Thanksgiving is about balance and joy, not restriction.”
But if you’re curious, nutritionists say that some foods are technically healthier than others. Here’s the deal.
Meet the experts: Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Christy Brissette, M.S., R.D., owner of 80 Twenty Nutrition
What are the healthiest Thanksgiving foods?
It’s tricky to give an exact nutritional breakdown of the major Thanksgiving foods, given that preparation varies from table to table. But nutritionists generally agree on this ranking, from healthiest to least healthy, when it comes to the Thanksgiving meal all-stars.
Here are the healthiest Thanksgiving foods, plus what you get from each.
Turkey
Turkey tops the list of healthiest Thanksgiving foods. “Turkey is an excellent source of lean protein, helping to rebuild muscle and keep you satiated,” Keatley says. “It’s also rich in B vitamins and selenium, which support energy metabolism and immunity.”
Eating turkey may also help you to feel fuller, longer, says Christy Brissette, M.S., R.D., owner of 80 Twenty Nutrition. "Protein can help you feel more satisfied and stabilize your blood sugar levels, which can help you manage your weight," she says.
A 4-ounce serving of turkey also contains 163 calories, 24 grams of protein, and 6 grams of fat.
Green bean casserole
While green bean casserole is usually made with cream of mushroom soup, Keatley says it can still be a healthy dish—provided you don’t have too much sauce. “Green beans bring fiber, vitamin C, and potassium to the table,” he says. “The creamy sauce and crispy onions add fat and calories, but a small portion can still provide some veggie goodness.”
Green beans are also a non-starchy vegetable and just another way to get greens on the table, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. “A lot of times people have trouble making vegetables happen at holiday meals,” she says. “This is a way to work in some vegetables.”
You’ll generally get 129 calories, 4.5 grams of protein, 5 grams of fat, and more than 4 grams of fiber with a one-cup serving of green bean casserole.
Cranberry sauce
While cranberry sauce usually contains sugar, it also has fiber and antioxidants like vitamin C, Cording says. “A sugary sauce can outweigh the benefits, so look for low-sugar options or make it yourself,” Keatley adds.
Nutrition-wise, you can expect to have 164 calories, 2.5 grams of protein, 0.5 grams of fat, and more than 3 grams of fiber per one-cup serving of cranberry sauce.
Mashed potatoes
Potatoes are a good source of the antioxidant vitamin A, along with potassium. “Potassium is great for soothing muscle cramps and bloating,” Cording says.
But a lot of how healthy mashed potatoes end up being depends on how much butter, milk, or cream is incorporated in it, Keatley says.
One cup of mashed potatoes will usually be 285 calories, 5.4 grams of protein, 10.2 grams of fat, 44 grams of carbohydrates, and 3 grams of fiber.
Stuffing
There’s a wide range with stuffing. If it’s straight out of a box, you’re mostly getting carbohydrates, Cording says. “Those are essential for brain and body function,” she points out.
But fresh stuffing tends to have ingredients like onions, celery, and herbs, Keatley says. “These add antioxidants, fiber, and flavor without much caloric impact,” he adds.
One cup of stuffing tends to be about 354 calories, 6.3 grams of protein, 17 grams of fat, 1.8 grams of fiber, and more than 43 grams of carbohydrates.
Pumpkin pie
While it’s a sweet treat, pumpkin pie still has a few things going for it. “Pumpkin in particular is a very nutrient-dense food,” Cording says. “This is a good source of potassium and fiber.” Pumpkin pie usually has a lot of sugar in it, but the fiber in the pumpkin helps balance blood sugar a little, Cording adds.
One slice of pumpkin pie will likely be 374 calories, 7 grams of protein, 14.7 grams of fat, 2.5 grams of fiber, and 54.5 grams of carbohydrates.
Apple pie
The big perk of apple pie is the actual apples. “Apples bring fiber, vitamin C, and natural sweetness,” Keatley says. “The crust and sugar make it more indulgent, but a reasonable slice can still fit into a balanced meal.”
Nutritionally speaking, you can expect to have 374 calories, 7 grams of protein, 14.7 grams of fat, 2.5 grams of fiber, and 54.5 grams of carbohydrates with a regular-sized slice.
Bread rolls
Bread rolls provide a “simple carbohydrate boost,” making them great for fast energy, Keatley says. “Pairing them with turkey and cranberry sauce, as well as minimizing other carbohydrate-rich sides balance the carb load,” he says.
Your standard roll will be 80 calories, 2.6 grams of protein, 1.7 grams of fat, 0.6 grams of fiber, and 13.4 grams of carbohydrates.
While it’s fun to rank these traditional foods, nutritionists say you should still just enjoy your meal. “I’ve been having this conversation with so many clients lately,” Cording says. “One indulgent meal is not going to derail an overall healthy diet.”
Brissette agrees. “Enjoy your Thanksgiving dinner, as it's a special meal we only get to enjoy once a year,” she says. “Our health is determined by our patterns over time, not what we ate on one holiday.”
Keatley also recommends taking a “relaxed approach” to the meal. “Enjoy the turkey, savor the pie, and know that a little indulgence fuels both your body and spirit for those post-meal activities,” he says.
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