Christmas Dinner Calorie Guide: How Many Calories in Holiday Foods
Complete calorie breakdown of every Christmas dinner food. Make informed choices and enjoy the holidays without derailing your progress.
How Many Calories in a Typical Christmas Dinner?
A typical Christmas dinner plate can range from 1,200 to 2,000+ calories, depending on portion sizes. Add appetizers, multiple desserts, and drinks, and you can easily consume 3,000-4,500 calories in a single day.
Here's a complete breakdown of Christmas dinner calories to help you make informed choices.
Main Course: Turkey & Ham
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Turkey Breast (white meat, no skin) | 3 oz | ~135 | 25g |
| Turkey Thigh (dark meat, no skin) | 3 oz | ~175 | 23g |
| Turkey with Skin | 3 oz | ~195 | 22g |
| Ham (cooked) | 3 oz | ~150 | 18g |
| Honey Glazed Ham | 3 oz | ~180 | 17g |
Tip: Choose white meat turkey without skin for the lowest calories and highest protein. A 4-ounce portion gives you 180 calories and 33g of protein.
Sides & Stuffing
| Food | Serving | Calories |
|---|---|---|
| Stuffing/Dressing | 1/2 cup | ~180 |
| Mashed Potatoes | 1/2 cup | ~120 |
| Sweet Potato Casserole | 1/2 cup | ~200 |
| Scalloped Potatoes | 1/2 cup | ~150 |
| Green Bean Casserole | 1/2 cup | ~80 |
| Roasted Brussels Sprouts | 1/2 cup | ~30 |
| Roasted Carrots | 1/2 cup | ~35 |
| Cranberry Sauce | 1/4 cup | ~110 |
| Gravy | 1/4 cup | ~30 |
| Dinner Roll | 1 roll | ~80 |
| Butter | 1 tbsp | ~100 |
Low-Calorie Winners: Roasted vegetables (Brussels sprouts, carrots, green beans) are your best bet at 30-80 calories per half cup. Stuffing and sweet potato casserole are the highest-calorie sides.
Desserts
| Dessert | Serving | Calories |
|---|---|---|
| Pecan Pie | 1 slice (1/8 pie) | ~500 |
| Pumpkin Pie | 1 slice (1/8 pie) | ~320 |
| Apple Pie | 1 slice (1/8 pie) | ~300 |
| Cherry Pie | 1 slice (1/8 pie) | ~350 |
| Chocolate Cake | 1 slice | ~400 |
| Christmas Cookies | 1 cookie | ~80-150 |
| Fruitcake | 1 slice | ~200 |
| Ice Cream | 1/2 cup | ~150 |
| Whipped Cream | 2 tbsp | ~50 |
Dessert Strategy: Pecan pie is the highest at ~500 calories per slice. Pumpkin pie is a better choice at ~320 calories. Consider sharing a slice or choosing a smaller portion.
Drinks & Beverages
| Drink | Serving | Calories |
|---|---|---|
| Eggnog | 1 cup | ~340 |
| Eggnog (with alcohol) | 1 cup | ~400 |
| Wine (red or white) | 5 oz | ~125 |
| Champagne | 5 oz | ~100 |
| Beer | 12 oz | ~150 |
| Hot Chocolate | 1 cup | ~200 |
| Apple Cider | 1 cup | ~120 |
| Sparkling Water | 1 cup | ~0 |
Watch Out: Eggnog is a calorie bomb at 340-400 calories per cup. Wine and champagne are better choices. Sparkling water with a splash of juice is calorie-free.
Sample Christmas Dinner Calorie Breakdowns
Moderate Plate (~1,200 calories)
- 4 oz white meat turkey (no skin): 180 calories
- 1/2 cup stuffing: 180 calories
- 1/2 cup mashed potatoes: 120 calories
- 1/2 cup green beans: 40 calories
- 1/4 cup cranberry sauce: 110 calories
- 1/4 cup gravy: 30 calories
- 1 dinner roll: 80 calories
- 1 tbsp butter: 100 calories
- 1 slice pumpkin pie: 320 calories
- Total: ~1,170 calories
Lower-Calorie Plate (~800 calories)
- 4 oz white meat turkey (no skin): 180 calories
- 1 cup roasted Brussels sprouts: 60 calories
- 1/2 cup roasted carrots: 35 calories
- 1/2 cup green bean casserole: 80 calories
- 1/4 cup cranberry sauce: 110 calories
- 1/2 cup mashed potatoes: 120 calories
- 1/4 cup gravy: 30 calories
- 1/2 slice pumpkin pie: 160 calories
- Total: ~775 calories
Indulgent Plate (~2,000+ calories)
- 6 oz dark meat turkey (with skin): 390 calories
- 1 cup stuffing: 360 calories
- 1 cup mashed potatoes: 240 calories
- 1/2 cup sweet potato casserole: 200 calories
- 1/2 cup green bean casserole: 80 calories
- 1/4 cup cranberry sauce: 110 calories
- 1/2 cup gravy: 60 calories
- 2 dinner rolls: 160 calories
- 2 tbsp butter: 200 calories
- 1 slice pecan pie: 500 calories
- 1 cup eggnog: 340 calories
- Total: ~2,640 calories
Healthy Swaps & Tips
Choose White Meat Over Dark Meat
Saves ~40 calories per 3-ounce serving. Remove the skin to save another 20 calories.
Load Up on Vegetables
Fill half your plate with roasted vegetables. They're low in calories and high in volume, helping you feel full.
Use Less Gravy
Gravy adds calories quickly. Use 1-2 tablespoons instead of pouring it on.
Choose Pumpkin Pie Over Pecan
Pumpkin pie has ~180 fewer calories per slice than pecan pie.
Limit Liquid Calories
Choose wine or champagne over eggnog. Or stick to sparkling water with a splash of juice.
Practice Portion Control
You can have everything—just smaller portions. Use a smaller plate if available.
The Bottom Line
Christmas dinner can range from 800 to 2,500+ calories depending on your choices. The key is awareness and moderation. Fill up on protein and vegetables, use smaller portions of high-calorie items, and choose lower-calorie desserts and drinks when possible.
Use Pandish to track your Christmas dinner calories. Our AI-powered food scanner makes it easy to log holiday meals, even when you're not sure of exact portions.