Hushpuppies are a popular southern side dish typically made of cornmeal, wheat flour, eggs, and sometimes onion. They are fried into small balls or patties and served alongside fried fish, barbecue, or other dishes. With their crispy exterior and fluffy interior, hushpuppies are a beloved staple of southern cooking.
However, many people wonder about the carb and calorie content of these tasty fritters. Are hushpuppies high in carbs? What is their nutritional profile? Understanding the nutrition facts can help you determine if and how often hushpuppies can fit into a balanced diet.
What are Hushpuppies?
Hushpuppies likely originated in the southern United States during the 1800s. There are a few theories about the interesting name. One suggests the fried balls of dough were used to “hush the puppies” or quiet barking dogs. Another links it to Confederate soldiers who fried up cornbread batter and shaped it into small patties or “hush puppies” to supplement their rations.
Traditionally, the main ingredients in hushpuppies are cornmeal, flour, buttermilk or milk, eggs, baking powder or soda, and sliced or minced onion. Herbs like parsley or other seasonings are sometimes added for extra flavor. The dough is formed into small balls and fried in oil until crispy and golden brown. Hushpuppies can be served as a side dish, appetizer, or snack. Their crispy exterior pairs perfectly with soft and flaky white fish. They are also great alongside fried chicken, collard greens, baked beans, and other soul food favorites.
Are Hushpuppies High in Carbs?
The primary ingredient in most hushpuppies recipes is cornmeal, which is ground dried corn. This makes the carb and calorie content relatively high compared to other side dishes. Here is a nutritional breakdown for a typical serving of hushpuppies:
Nutrition Facts for 6 Small Hushpuppies (about 1 cup)
| Calories | 393 |
| Total Fat | 15 g |
| Saturated Fat | 2 g |
| Trans Fat | 0 g |
| Cholesterol | 55 mg |
| Sodium | 364 mg |
| Total Carbohydrates | 57 g |
| Dietary Fiber | 3 g |
| Sugars | 2 g |
| Protein | 7 g |
As you can see, a single serving of 6 small hushpuppies contains about 57 grams of total carbohydrates. Since most nutritionists recommend limiting your daily carb intake to around 225-325 grams depending on your gender, activity level, and health goals, just 1 cup of hushpuppies provides nearly 20% of your total daily carb allowance.
The American Heart Association recommends limiting saturated fat intake to 13 grams per day. With 2 grams of saturated fat per serving, hushpuppies are relatively high in saturated fat as well.
So in terms of carb and saturated fat content, hushpuppies would be considered a high glycemic, higher fat side dish. Those looking to reduce carbs or watch their saturated fat intake may want to enjoy hushpuppies only occasionally or in smaller portion sizes when baked or fried in healthier oils.
Factors Affecting Carb Content
There are a few factors that affect the carbohydrate content in hushpuppies:
Type of Cornmeal
Cornmeal comes in different grinds ranging from fine to coarse. The finer the grind of cornmeal, the more carbs it will contribute. Coarse stone ground cornmeal has a lower glycemic impact.
Other Flours
Many basic hushpuppy recipes only use cornmeal. But some recipes call for all-purpose flour or wheat flour to lighten the texture. These additional flours boost the carb content. Choosing cornmeal-only recipes reduces carbs.
Frying Oil
The type of oil used for frying also impacts total carbs. Hushpuppies are traditionally fried in corn oil, canola oil, vegetable oil, or lard – all of which add some carbohydrates. Opting for oils higher in monounsaturated fats like peanut oil or avocado oil provides a minimal amount of net carbs. Air frying instead of deep frying further reduces carbs.
Serving Size
Paying attention to portion sizes is key for all foods higher in carbs and calories. While the nutrition info above reflects 6 small golf ball-sized hushpuppies, some restaurants may serve 2-3 jumbo fried hushpuppies which could double or triple the carb grams. Stick to a half dozen petite hushpuppies to keep carbs in check.
Tips for Reducing Carbs in Hushpuppies
Here are some easy ways to lighten up traditional hushpuppies:
Use coarse ground cornmeal
Choose brands specifically labeled “coarse stone ground” for a lower glycemic option over fine ground cornmeal.
Skip the flour
Removing added wheat or all-purpose flour lowers the carb impact. Some recipes only require cornmeal, buttermilk, egg, and baking powder.
Increase veggie content
Mixing in shredded zucchini or other low carb vegetables can bulk up the dough while lowering the ratio of cornmeal to veggies.
Bake don’t fry
Baking hushpuppies reduces the fat and carbs absorbed from frying oil. Bake at 400°F for 20-25 minutes, turning once.
Portion control
Stick to a 1/2 cup serving size and round out the meal with lighter sides like a crisp green salad and roasted asparagus.
Healthy fats
Cooking sprays like avocado oil and air fryers let you enjoy crunchy hushpuppies without excess oil and carbs.
Low Carb Hushpuppy Alternatives
If you want to recreate the flavor and crunch of hushpuppies while significantly reducing carbs, these alternatives clock in around 5-10 net carbs per serving:
Almond Flour Hushpuppies
Made with almond flour, eggs, and baking powder. Pan fry in olive oil or coconut oil.
Cauliflower Hushpuppies
Substitute riced cauliflower for half the cornmeal. Packed with nutrition.
Chickpea Flour Hushpuppies
Chickpea flour has 5 grams net carbs per 1/4 cup serving. Quick and crispy.
Cheese and Herb Hushpuppies
Add shredded cheddar and fresh herbs like dill or chives for a savory flavor.
Zucchini Cornmeal Fritters
Shredded zucchini keeps these fritters extra moist. Sprinkle with parmesan.
You can also create keto-friendly hushpuppy recipes made with coconut flour, flax meal, and other low carb ingredients. Getting creative can let you enjoy the spirit of classic hushpuppies on a low carb diet.
Healthier Ways to Enjoy Hushpuppies
Traditional deep fried hushpuppies are hard to fit into a low carb eating plan on a regular basis. But you can still enjoy their signature crunch and corn flavor using these healthier preparation methods:
Air Fry
Air frying hushpuppies lets you skip the oil while achieving an amazingly crisp exterior. Spritz with avocado oil before air frying.
Oven Bake
Baking hushpuppies requires no added fat. Bake on parchment paper and turn once for even browning.
Broil
For a unique texture, broil hushpuppies 4-5 minutes per side until crispy. Keep a close eye to avoid burning.
Pan Fry
Pan frying in olive oil or avocado oil uses less oil than deep frying. Turn frequently until browned all over.
Healthy Fats
Expeller pressed peanut oil, avocado oil, and coconut oil have high smoke points ideal for frying with less saturated fat.
Finding ways to bake, air fry, or pan fry hushpuppies can allow you to enjoy their signature flavors and textures while reducing overall carbs.
Low Carb Dipping Sauces
Hushpuppies are even tastier when dunked in flavorful dipping sauces. Luckily, many classic dipping sauces for hushpuppies can easily be made low carb. Consider these keto-friendly ideas:
Tartar Sauce
Mix Greek yogurt, dill pickles, lemon juice, and other seasonings for a creamy, tangy dip.
Ranch Dressing
Make your own quick ranch with Greek yogurt, garlic powder, onion powder, lemon juice, parsley, and dill.
Horseradish Sauce
Blend mayo, prepared horseradish, Dijon mustard, lemon juice, and minced garlic for a zesty pairing.
Remoulade
This New Orleans-style sauce combines mayo, spicy brown mustard, lemon, capers, and herbs.
Cocktail Sauce
For an easy seafood-loving sauce, mix ketchup, horseradish, lemon juice, Worcestershire, and hot sauce.
With a little creativity, you can crafted reduced sugar and low carb dipping sauces that complement crispy baked or pan fried hushpuppies.
Hushpuppy Nutrition Facts
Here is a closer look at the full nutrition data for a typical 1 cup serving of hushpuppies made with cornmeal, flour, buttermilk, and onions:
| Calories | 393 |
| Fat | 15 g |
| Saturated fat | 2 g |
| Sodium | 364 mg |
| Carbohydrates | 57 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Protein | 7 g |
As a fried side made primarily of cornmeal, hushpuppies are high in carbohydrates with 57 g per serving. They have 15 g of total fat, which is moderately high, however only 2 g comes from unhealthy saturated fat. With 364 mg of sodium per serving, hushpuppies are classified as high sodium.
Hushpuppies offer 3 g of fiber, which aids digestion, and 2 g of naturally occurring sugars. There are 7 g of filling protein in each serving.
In terms of micronutrients, a serving of hushpuppies provides:
| Vitamin A | 4% DV |
| Vitamin C | 0% DV |
| Calcium | 2% DV |
| Iron | 8% DV |
Hushpuppies offer a decent amount iron, which helps transport oxygen in the blood. There are small amounts of vitamin A for eye health and calcium for strong bones. However, there is no vitamin C in this fried side dish.
Overall, while tasty, hushpuppies are one of the more carb-heavy and caloric options for southern-style side dishes. Enjoy them occasionally along with lighter sides and lean proteins as part of a healthy, balanced diet. Making tweaks like baking instead of frying or swapping almond flour for cornmeal can make this classic southern food more diet-friendly.
Conclusion
Hushpuppies are a beloved southern food, but their carb-heavy cornmeal ingredient makes their glycemic and calorie counts on the high side. A 1 cup serving of traditional fried hushpuppies contains about 57 grams of carbohydrates and 15 grams of total fat. This makes them hard to fit into a regular low carb eating plan.
There are several easy ways to reduce the carb impact of hushpuppies, like using coarse cornmeal, increasing veggie content, baking instead of frying, controlling portions, and dipping in low carb sauces. Occasional indulgence in small portions of this classic soul food side can be part of an overall healthy diet. Just balance out the carbs and fat with lighter main dishes, salads, and non-starchy vegetables. With some simple adjustments, you can still enjoy the signature crunch of hushpuppies without excess carbs derailing your health goals.
