Quick summary
Sweet potato pie can be high in calories, with a 9-inch pie containing around 1000 calories. However, the number of calories depends on the recipe. Using low fat and reduced sugar ingredients can create a lower calorie sweet potato pie. Still, most traditional recipes are high in calories from sugar and fat. Moderation is key when enjoying sweet potato pie. A small slice as an occasional treat may fit into a healthy diet.
Calories in different types of sweet potato pie
Traditional sweet potato pie
A 9-inch traditional sweet potato pie can contain around 1000 calories or more. For example:
- A recipe for Southern-style sweet potato pie contains 1060 calories per pie.
- A classic recipe with a buttery, flakey crust has 1120 calories per whole pie.
- A recipe using sweetened condensed milk has 1170 calories in one 9-inch pie.
The high calorie count is mainly from sugar and fat. Traditional sweet potato pie recipes call for ingredients like:
- Granulated sugar or brown sugar – Sweet potato filling uses 1/2 cup or more of sugar.
- Butter – Used in the crust and sometimes the filling, adding saturated fat.
- Full fat dairy – Heavy cream or whole eggs to make a richer custard filling.
- Flaky pie crust – Made with butter and/or shortening.
So if eating a whole slice of traditional sweet potato pie, expect to consume 300-400 calories per serving.
Lower calorie sweet potato pie
There are ways to lighten sweet potato pie and make a lower calorie version:
- Use a graham cracker crust instead of pastry – Saves 150+ calories per slice.
- Replace butter in the crust with oil or reduced-fat margarine.
- Substitute sugar with a lower calorie sweetener like stevia, erythritol, or sucralose.
- Use milk instead of heavy cream in the filling.
- Flavor with cinnamon, vanilla, nutmeg instead of relying solely on sugar for sweetness.
- Add protein such as eggs or Greek yogurt to help fill you up.
With these simple swaps, you can make a sweet potato pie with around 700 calories total for a 9-inch version, or about 175 calories per slice.
Nutrition information in sweet potato pie
Macronutrients
| Nutrient | Amount in 1 slice (1/8th pie) |
|---|---|
| Calories | 300-400 |
| Fat | 15-20g |
| Saturated fat | 8-12g |
| Carbohydrates | 35-45g |
| Sugar | 25-35g |
| Protein | 3-5g |
As you can see, a slice of sweet potato pie is high in calories, carbohydrates, and sugar. The majority of calories come from carbohydrates and fat. There is minimal protein.
Vitamins and minerals
Although high in sugar and calories, sweet potato pie provides a good amount of beneficial vitamins and minerals. These include:
- Vitamin A – Sweet potatoes are an excellent source of antioxidant vitamin A. One slice provides around 15-20% of your daily needs.
- Vitamin C – 10% of the RDI per slice. Important for immunity.
- Potassium – 12% of the RDI. Key electrolyte for heart and nerve function.
- Fiber – 5 grams or more per serving. Helps improve digestion and gut health.
- Beta carotene – Antioxidant that gives sweet potatoes their orange color. Converted to vitamin A in the body.
So while high in sugar and calories, sweet potato pie delivers a hefty dose of nutrients from the sweet potato filling.
Health impact of calories and nutrients in sweet potato pie
Potential benefits
The nutrients in sweet potato pie provide some health benefits:
- Vitamin A – This antioxidant helps maintain healthy vision, fights infection, and keeps skin and tissues supple.
- Vitamin C – Important for immune function and antioxidant status.
- Potassium – Supports healthy blood pressure and fluid balance.
- Fiber – Promotes good digestion and gut microbiome diversity.
The orange pigments in sweet potatoes called carotenoids also have antioxidant and anti-inflammatory activities according to research.
Potential risks
However, the high sugar and calorie content of sweet potato pie can negatively impact health:
- Excess calories – Leads to weight gain over time if pie is eaten frequently or in large portions.
- Added sugars – Linked to increased risk of heart disease, diabetes, fatty liver disease when consumed in high amounts.
- Effects of fat – May negatively impact blood cholesterol levels.
The satiety value and nutrition in sweet potato pie can quickly become negated if large portions are consumed on a regular basis, contributing excessive calories, sugar, fat, and carbohydrates to your diet.
Serving size matters
When eaten in moderation, sweet potato pie can be part of a healthy diet. Pay attention to portion sizes if watching your calorie intake or managing body weight.
Here are some tips:
- Stick to a slice rather than eating a whole pie. A typical slice is 1/8 of a 9-inch pie.
- Measure pie servings to keep portions consistent and avoid eating too much.
- Complement pie with protein like nuts or Greek yogurt to increase satiety.
- Avoid going back for seconds.
- Save leftover pie for another day so it’s not tempting to overindulge.
- Share pie with others instead of eating a whole pie yourself.
- Savor each bite to prevent overeating.
With a modest slice of pie, you can satisfy your sweet tooth while keeping calories under control.
Healthier ways to enjoy sweet potato pie
These simple tips help make sweet potato pie a tastier yet healthier dessert option:
- Choose or create lower calorie recipes by decreasing sugar, butter, and using healthier fats.
- Eat your pie with a source of protein like Greek yogurt or nuts.
- Serve pie with a green salad for added nutrition and fiber.
- Enjoy pie occasionally instead of weekly to limit calories, fat and sugar.
- Savor a small slow-eaten slice, not huge portions.
- Bake a pie with a partner and split it to avoid overeating.
- Boost nutrition by using vanilla Greek yogurt in place of heavy cream.
- Flavor filling with spices like cinnamon and nutmeg instead of excess sugar.
With smart adjustments, sweet potato pie can still be a delightful dessert for special occasions like Thanksgiving, even if you are watching your diet.
Conclusion
Sweet potato pie is high in calories, carbohydrates, and sugar compared to other desserts. A slice of traditional homemade sweet potato pie delivers 300-400 calories. The high calorie count is mainly due to large amounts of flour, butter, and sugar.
However, sweet potato pie also provides beneficial nutrients like vitamin A, vitamin C, potassium, and fiber. These nutrients may offer health benefits, but can quickly become outweighed if large portions are consumed frequently.
Strategies like using lower calorie recipes, adding protein, controlling portions, and decreasing frequency of consumption can help enjoy sweet potato pie as part of a healthy diet. With modest portions, sweet potato pie can be a delicious occasional treat.
