Let's be honest, the best part about Thanksgiving is the side dishes.
Unfortunately, that's also where the bulk of the calories are. Research shows that the average American eats at least 3,000 calories at Thanksgiving dinner. Depending on age and sex, the daily recommended intake ranges between 1,800 and 2,800 calories for an entire day. And while there's nothing wrong with indulging a bit on a holiday (everything in moderation!), navigating all the options can feel like a minefield for those on a weight loss journey.
Certain side dishes are a lot more nutritious than others, so Hers has done the legwork to help you make mindful choices.
In addition to paying attention to calories, it's important to consider protein, saturated fat, fiber, net carbs, and sugar. Hers analyzed 26 of the top-rated Thanksgiving side dish recipes on Allrecipes.com to see which got top marks for nutrition. Each recipe was then ranked based on six categories.
Now check out the 10 healthiest and unhealthiest Thanksgiving side dishes to help you choose the best options for your dinner table.
1. Roasted Brussels sprouts
2. Butternut squash soup
3. Awesome sausage, apple, and cranberry stuffing
4. Simple roasted butternut squash
5. Quick yeast rolls
6. Squash casserole
7. Grandma's green bean casserole (tied)
7. Mouth-watering stuffed mushrooms (tied)
9. Best green bean casserole (tied)
9. Slow cooker stuffing (tied)
1. Candied sweet potatoes
2. Grandmother's buttermilk cornbread
3. Awesome and easy creamy corn casserole
4. Creamy au gratin potatoes
5. Yummy sweet potato casserole
6. Cream corn like no other
7. Homemade mac and cheese
8. Buttery cooked carrots
9. Bread and celery stuffing
10. Garlic mashed potatoes secret recipe
(Recipes can be found here and here.)
1. Roasted Brussels sprouts
2. Butternut squash soup
3. Awesome sausage, apple, and cranberry stuffing
4. Simple roasted butternut squash
5. Quick yeast rolls
6. Squash casserole
7. Grandma's green bean casserole (tied)
7. Mouth-watering stuffed mushrooms (tied)
9. Best green bean casserole (tied)
9. Slow cooker stuffing (tied)
11. Winter fruit salad with lemon poppy seed dressing
12. Chef John's perfect mashed potatoes
13. Cranberry sauce (tied)
13. Sweet dinner rolls (tied)
15. Homesteader cornbread
16. Grandma's corn pudding
17. Garlic mashed potatoes secret recipe
18. Bread and celery stuffing
19. Buttery cooked carrots
20. Homemade mac and cheese
21. Cream corn like no other
22. Yummy sweet potato casserole
23. Creamy au Gratin potatoes
24. Awesome and easy creamy corn casserole
25. Grandmother's buttermilk cornbread
26. Candied sweet potatoes
Nutrition can vary greatly across different Thanksgiving side dishes. Here are the best and worst options in each category surveyed to help find the sides that work best for your dietary priorities.
Dishes with the most protein
Dishes with the least protein
Dishes with the most fiber
Dishes with the least fiber
Dishes with the most calories
Dishes with the least calories
Dishes with the most saturated fat
Dishes with the least saturated fat
Dishes with the most net carbs
Dishes with the least net carbs
Dishes with the most sugar
Dishes with the least sugar
Hers looked at 26 side dish recipes that received more than 1,000 reviews on Allrecipes.com, since that means they've been well-tested by plenty of home cooks. Using that list, Hers analyzed six different types of nutritional content in one serving of each recipe. Hers ranked protein and fiber favorably, while dishes high in calories, saturated fat, net carbs, and sugar received lower scores. Additionally, a 2x multiplier was used when scoring protein and saturated fat.
It's possible to strike a balance between enjoying a celebratory Thanksgiving feast and keeping health goals in check. Here are three tips to help you feel great all day long.
This story was produced by Hers and reviewed and distributed by Stacker.