What Thanksgiving Foods Have Carbs? A Comprehensive Guide

November 26, 2025 •

4 min read

According to the Calorie Control Council, the average American can consume more than 3,000 calories in a single Thanksgiving meal. Many of these calories come from traditional, carbohydrate-heavy dishes, leaving many to wonder, what Thanksgiving foods have carbs?

Quick Summary

A traditional Thanksgiving meal is laden with carbohydrates from numerous side dishes and desserts. Common culprits include stuffing, mashed potatoes, sweet potato casserole, dinner rolls, and pies. Gravy and some sauces also contain hidden carbs. Understanding which dishes are carb-heavy is key to balancing your holiday plate.

Key Points

High-carb dishes: Classic Thanksgiving dishes like mashed potatoes, stuffing, and sweet potato casserole are typically the highest in carbohydrates due to starch and added sugars.
Protein is carb-free: Plain roasted turkey breast is a lean protein source that contains zero carbohydrates.
Hidden carbs: Watch for hidden carbohydrates in gravy (thickened with flour) and cranberry sauce (often loaded with sugar).
Smart substitutions: Low-carb alternatives, such as cauliflower mash instead of mashed potatoes, can significantly reduce your meal's overall carbohydrate count.
Desserts are major carb sources: Thanksgiving pies, especially pecan and pumpkin, are typically very high in carbs and sugar.
Mindful portioning: To enjoy a balanced meal, prioritize low-carb items like turkey and non-starchy vegetables, and take smaller portions of carbohydrate-heavy dishes.
Balanced plate strategy: Creating a balanced plate with lean protein, non-starchy veggies, and smaller amounts of starchy sides is key to managing carbs.

Traditional Dishes with High Carb Counts

Many classic Thanksgiving dishes, while delicious, are packed with carbohydrates. Understanding where these carbs come from is the first step toward a balanced meal. The most significant sources are often found in the side dishes and desserts that complete the feast.

Starchy Sides

Mashed Potatoes: Potatoes are naturally high in starch. When prepared with additions like milk, butter, and gravy, their carbohydrate count increases further. A single cup can contain over 35 grams of carbs.
Stuffing: A classic stuffing recipe relies on bread, a primary source of carbohydrates. The addition of ingredients like sausage and various seasonings doesn't diminish its carb load. A half-cup serving can have around 20 grams of carbs.
Sweet Potato Casserole: While sweet potatoes are a healthy root vegetable, the casserole version is often sweetened with brown sugar and topped with marshmallows or streusel, driving the sugar and carb content way up. A half-cup can contain 37-62 grams of carbs depending on the recipe.
Macaroni and Cheese: For some families, mac and cheese is a staple. Pasta, the main ingredient, is a major source of carbs. A cup can contain around 45 grams of carbs.
Dinner Rolls and Cornbread: Bread and bread-based items are fundamental carbohydrate sources. A single dinner roll can add 15 grams or more of carbs, while cornbread can be even higher.
Green Bean Casserole: While green beans themselves are low-carb, the traditional recipe often includes cream of mushroom soup and fried onions, which add a considerable amount of carbohydrates.

Desserts: The Sweetest Source of Carbs

The Thanksgiving dessert table is a landmine of carbohydrates, particularly simple sugars. Pies, cakes, and other confections are designed to be decadent and celebratory, but they come with a high carb cost.

Pecan Pie: Often one of the most carb-heavy options, a slice of pecan pie is loaded with corn syrup and sugar.
Pumpkin Pie: While less carb-heavy than pecan pie, it still contains a significant amount of sugar in both the filling and the crust.
Apple Pie: The sugar and flour in the filling and crust make this a high-carb dessert.

Hidden Carbohydrates to Watch For

Beyond the obvious offenders, carbs can hide in unexpected places. Being mindful of these can help you better manage your intake.

Gravy: Many traditional gravy recipes use flour or cornstarch as a thickener, adding carbs to an otherwise carb-free dish like turkey.
Cranberry Sauce: Store-bought and homemade cranberry sauce can be packed with sugar, sometimes containing 25 grams of carbs or more per quarter-cup serving.
Alcoholic and Sugary Beverages: Sodas, fruit drinks, and some alcoholic beverages can contribute significant hidden carbs and calories to your holiday total.

Comparison of Common Thanksgiving Dishes

To put things in perspective, here is a comparison of the approximate carbohydrate content of several popular Thanksgiving dishes, based on standard serving sizes.


Food Item	Portion Size	Approximate Carbs (g)
Roasted Turkey Breast	4 ounces	0
Mashed Potatoes	½ cup	18-35
Stuffing	½ cup	20
Sweet Potato Casserole	½ cup	37-62
Cranberry Sauce	¼ cup	25-28
Dinner Roll	1 roll	13-18
Macaroni and Cheese	1 cup	45
Green Bean Casserole	½ cup	11-12
Pumpkin Pie	1 slice	32-46
Pecan Pie	1 slice	64-70

Balancing Your Thanksgiving Plate

Managing carb intake on Thanksgiving is possible without sacrificing flavor. A balanced plate should include a good mix of lean protein, healthy fats, and both starchy and non-starchy vegetables.

Prioritize Lean Protein: Start with a generous portion of turkey breast, which is naturally carb-free and a great source of protein.
Focus on Non-Starchy Vegetables: Load up on non-starchy vegetables like plain green beans, broccoli, or salad. These offer valuable fiber and nutrients with minimal carbs.
Substitute Smarter: Consider lower-carb alternatives for classic dishes. For example, cauliflower mash can replace mashed potatoes, and keto stuffing can be made with low-carb bread or cauliflower rice.
Practice Mindful Portion Control: You can enjoy all your favorites by taking smaller portions. This allows you to savor the taste without overindulging.

Conclusion

For those watching their carbohydrate intake, it's crucial to know what Thanksgiving foods have carbs. While many beloved holiday dishes like stuffing, mashed potatoes, and various pies are significant sources, balance can be achieved through mindful eating. By prioritizing lean protein, filling your plate with non-starchy vegetables, and making smart substitutions for high-carb items, you can still enjoy a delicious and celebratory meal without the overwhelming carbohydrate load. The key is to be aware of the carb content in different dishes and make intentional choices about what and how much you consume. Being informed allows you to indulge wisely and enjoy the holiday season to the fullest.

For more healthy holiday eating tips and recipes, see resources like the Diet Doctor guide for low-carb and keto-friendly Thanksgiving options.

Frequently Asked Questions

Pecan pie and sweet potato casserole are often the highest carbohydrate dishes on a Thanksgiving table, particularly when prepared with extra sugar and marshmallows.

No, plain roasted turkey breast without any added glazes or sugary marinades has no carbohydrates. It is a source of lean protein.

Sweet potatoes are not necessarily a low-carb alternative. While nutritious, sweet potatoes are starchy and a half-cup of sweet potato casserole can have a very high carb count due to added sugars.

To make green bean casserole lower in carbs, use fresh or frozen green beans and replace the canned mushroom soup and fried onions with a homemade sauce and toasted almonds.

Traditional gravy is often thickened with flour or cornstarch, adding carbs. A quarter-cup serving can contain a moderate amount of carbohydrates, but you can make a low-carb version with a different thickener or by separating the fat from the drippings.

Good low-carb side dish options include roasted Brussels sprouts with bacon, roasted cauliflower mash, and fresh green bean almondine.

Some low-carb dessert options for Thanksgiving include sugar-free pumpkin pie, low-carb cheesecake, or a simple fruit salad with no added sugar.