Understanding Calories in Candied Sweet Potatoes
Candied sweet potatoes are a beloved holiday side dish in many families. Also known as yams, these tasty tubers are sliced, coated in syrup, spices and butter, then baked or roasted until caramelized. But candying adds sugar and fat, so how many calories are really in candied sweet potatoes?
The Nutrition of Fresh Sweet Potatoes
To understand the full nutritional impact of the candying process, it helps to first look at the profile of unmodified sweet potatoes. There are many varieties of sweet potatoes grown worldwide. In the US, most sweet potatoes fall under two main types:
- Orange-fleshed - Soft, sweet orange flesh. These are often called yams.
- White/purple-fleshed - Firm flesh ranges from white to purple. Low sugar content.
A medium raw orange-fleshed sweet potato (about 114 grams) contains approximately:
- 103 calories
- 0 grams fat
- 24 grams carbs
- 2 grams protein
- 3 grams fiber
- Over 100% DV vitamin A
- 12% DV vitamin C
- 10% DV potassium
Theyre high in antioxidants, low on the glycemic index, and pack vitamins, minerals, and fiber. No wonder sweet potatoes are considered a nutrition powerhouse!
Calories Added During Candying
To candy sweet potatoes, cooks typically peel and slice raw sweet potatoes, then coat them with a sweet mixture before roasting. So what exactly goes into this candied coating?
Most candied sweet potato recipes call for a syrup made from:
- Brown sugar or maple syrup
- Butter or oil
- Spices like cinnamon, nutmeg, ginger, cloves
The sweet syrup caramelizes in the oven, creating a sticky glaze over the tender sweet potato wedges. Candied in this way, the calories add up fast.
For example, one popular recipe for Brown Sugar Glazed Sweet Potatoes includes:
- 3 pounds sweet potatoes, peeled and sliced (about 5 medium)
- 1/2 cup brown sugar
- 6 tablespoons butter, melted
- 1 teaspoon cinnamon
Those five medium-sized sweet potatoes start with about 515 calories total. Then add:
- 450 calories from 1/2 cup brown sugar
- 480 calories from 6 tablespoons butter
Thats a total of 1,445 calories for the entire dish! Divided into 8 servings, each serving of candied sweet potatoes delivers just over 180 calories.
Calorie Range for Candied Sweet Potatoes
Not all candied sweet potato recipes are created equal. The exact calorie count can range widely based on:
- Sweeteners used - Brown sugar adds more than maple syrup
- Butter vs oil - Butter contains more calories per tablespoon
- Portion sizes - Are servings 1/2 cup or 1 cup?
- Cooking method - Baked vs fried makes a difference
- Add-ins - Nuts, marshmallows, etc further increase calories
As a general guideline, a 12 cup serving of candied sweet potatoes ranges from 150-250 calories. Most recipes fall between 8-12 servings for an entire dish. So what does that look like on your Thanksgiving table?
Heres an estimate of the calorie range for popular candied sweet potato recipes:
- Maple Brown Butter Sweet Potatoes - About 200 calories per 12 cup serving
- Bourbon Sweet Potato Casserole - Roughly 175 calories in each 12 cup
- Sweet Potato Casserole with Marshmallows - Around 225 calories per 12 cup
Compare that to plain roasted sweet potato fries or cubes with just 50-100 calories per 12 cup. The difference is clear!
Tips for Lightening Candied Sweet Potatoes
If you want all the seasonal flavor but less of the guilt, try these easy tips for lighter candied sweet potatoes:
Cut Back on Added Sugar
Sweet potatoes already contain natural sugars that caramelize beautifully when roasted. You can cut back or eliminate added sugar in candied sweet potato recipes.
For example, use only a tablespoon or two of brown sugar, maple syrup, or honey over 3-4 pounds of sweet potatoes. Youll still get sweetness but save a significant number of calories.
Use Oil Instead of Butter
Butter makes everything taste better - but adds more saturated fat and calories than oil. Opt for olive, avocado or canola oil instead.
Drizzle just enough oil over your spiced sweet potatoes to coat before roasting. About 2-3 tablespoons is plenty for 3-4 pounds of sweet potatoes.
Boost Flavor with Spices
Skip the sugar altogether and make sweet potatoes shine with bold spices! Cinnamon, ginger, nutmeg, allspice and cloves add warmth.
Toss raw sweet potato slices with spice mix and just a teaspoon of oil. Roast until browned and tender for candied flavor without all the calories.
Portion Control
No matter what the calorie count per serving, portions still matter. Stick to sensible 12 cup servings of candied sweet potatoes instead of heaping your plate.
Or, use them to top a base of greens instead of eating alone as a side. Adding protein and fiber makes them more filling so you eat less overall.
Bake Instead of Fry
Traditional candied yams recipes call for frying sweet potatoes in copious butter or oil before coating in syrup. Save calories by skipping frying altogether and just baking your spiced sweet potatoes.
Toss raw sweet potato wedges with seasonings then roast at 400F until tender and caramelized. Youll use a fraction of the fat for all the candied deliciousness!
Healthier Takes on Candied Sweet Potatoes
You can lighten the classic candied sweet potato recipe or get creative with some healthier renditions. Try these slimmed-down ideas:
Greek Yogurt Sweet Potato Bake
Tangy, protein-rich Greek yogurt makes an excellent base for baked sweet potatoes. Toss cubed sweet potatoes with cumin, garlic and oregano. Top with just a dollop of maple syrup then dollops of yogurt before baking.
Coconut Sweet Potato Casserole
Skip the marshmallows and make a tropical sweet potato casserole with coconut milk, brown sugar, pecans and coconut flakes toasted on top. Much less sugar and fat than traditional versions.
Sweet Potato Brown Rice Bowl
Forget candied sweet potatoes as just a Thanksgiving side. Enjoy their natural sweetness in a healthy grain bowl any time of year! Top nutty brown rice with roasted sweet potato cubes, chickpeas, avocado and pumpkin seeds for a balanced meal.
Sweet Potato Black Bean Chili
Chili is a fantastic way to savor sweet and spicy sweet potatoes all season long. Swap regular potatoes for sweet potatoes in your favorite chili recipe for added nutrition without much difference in calories.
Baked Sweet Potato Fries
Oven-baked sweet potato fries capture the crispy edges and melty centers you love from candied sweet potatoes, without all the added fat and sugar. Toss raw fries in just a teaspoon of oil and your favorite spices before baking.
However you choose to enjoy them, sweet potatoes deliver major nutritional benefits. Just keep portion sizes in check and the candied calories wont derail your healthy diet!
FAQs
Are candied sweet potatoes healthy?
Candied sweet potatoes are fine in moderation as part of an overall balanced diet. Enjoy small portions along with protein and vegetables for a healthier meal.
Can you make sweet potato casserole without marshmallows?
Yes, marshmallows just add extra sugar. Make a lighter casserole using mashed sweet potatoes, coconut milk, brown sugar, spices, and chopped nuts on top for crunch.
What's the difference between a sweet potato and a yam?
Yams and sweet potatoes refer to different species of root vegetables, though the terms are often used interchangeably. In the US, firm orange-fleshed sweet potatoes are frequently labeled as yams in stores.
Do sweet potatoes help you lose weight?
Yes, sweet potatoes can be part of an effective weight loss diet. They are high in satiating fiber and nutrients. Stick to plain roasted sweet potatoes instead of candied versions for the most benefits for weight control.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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