Sweet potato, casserole or mashed
Common food
Photo: Wikipedia
This is the classic American holiday side dish: sweet potatoes baked into a creamy, sweet casserole, often topped with a crunchy pecan-brown sugar streusel or fluffy marshmallows. Its taste is a rich, caramelized sweetness with a velvety, smooth texture, balancing earthy root vegetable notes with sugary indulgence. Nutritionally, it's a concentrated source of carbs and natural sugars, but also provides fiber and vitamin A.
Calorie split: 8% protein · 69% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love it as a nostalgic, celebratory staple of Thanksgiving and Christmas dinners, where its sweet, comforting flavor acts as a bridge between savory mains and dessert. Its versatility allows for endless customization, from savory with herbs to decadently sweet.
⚠️ Watch-outs & how to enjoy it better
The significant added sugars and marshmallow topping can cause rapid blood-sugar spikes, making it a concern for diabetics or those monitoring glycemic load. To counteract, serve a smaller portion alongside a protein-rich main like turkey, or modify the recipe by reducing sugar and using a nut-based topping instead of marshmallows.
Key benefits
- Excellent source of beta-carotene (vitamin A)
- Provides dietary fiber for digestive health
- Contains potassium, important for fluid balance
- Offers antioxidants like anthocyanins in orange varieties
- A more nutrient-dense alternative to plain sugary desserts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The marshmallow topping for sweet potato casserole was actually popularized in the 1910s-1920s by a marshmallow company's marketing campaign, not by ancient tradition.
Full nutrition (USDA data · scales with serving)
| Water | 77.0 g |
| Energy | 99.0 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 17.2 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 8.1 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 0.34 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 49.0 mg |
| Potassium, K | 420 mg |
| Sodium, Na | 132 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 10.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.35 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 13.6 mg |
| Vitamin B-12 | 0.04 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 565 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 6562 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 0.64 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 0.65 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.57 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 7.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, sweet potato chips, unsalted — USDA does not publish this profile for Sweet potato.
| Tryptophan | 0.10 g |
| Threonine | 0.26 g |
| Isoleucine | 0.17 g |
| Leucine | 0.29 g |
| Lysine | 0.20 g |
| Methionine | 0.09 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.11 g |
| Valine | 0.27 g |
| Arginine | 0.17 g |
| Histidine | 0.10 g |
| Alanine | 0.24 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 0.48 g |
| Glycine | 0.20 g |
| Proline | 0.16 g |
| Serine | 0.28 g |
FAQ
Is sweet potato casserole healthy?
It can be part of a balanced diet, but traditional versions are high in added sugar and fat. The sweet potatoes themselves are nutritious, but the toppings make it more of an occasional treat. Look for recipes with less sugar or use natural sweeteners.
What's the difference between sweet potatoes and yams in this dish?
In the US, the orange-fleshed sweet potato is almost always what's used and often mislabeled as a 'yam.' True yams are a different, starchier tuber. For this casserole, you want the moist, orange-fleshed sweet potato variety.
Can I make it ahead of time?
Yes, it's ideal for it. Assemble the casserole (without the topping if using marshmallows) and refrigerate for 1-2 days. Add the topping and bake when ready. This helps the flavors meld and saves time on a busy holiday.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.99 kcal/g · 8% calories from protein · 2.4 g fiber · 8.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.