Thanksgiving Calorie Guide: Complete Turkey Day Breakdown
Complete calorie breakdown of every Thanksgiving food. Make informed choices and enjoy Turkey Day without derailing your progress.
How Many Calories in a Typical Thanksgiving Dinner?
A typical Thanksgiving dinner plate can range from 1,200 to 2,000+ calories. Add appetizers, multiple desserts, and drinks, and you can easily consume 3,000-4,500 calories in a single day.
Main Course: Turkey
| Food | Serving | Calories |
|---|---|---|
| Turkey Breast (white meat, no skin) | 3 oz | ~135 |
| Turkey Thigh (dark meat, no skin) | 3 oz | ~175 |
| Turkey with Skin | 3 oz | ~195 |
Tip: Choose white meat turkey without skin for the lowest calories. 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 |
| Green Bean Casserole | 1/2 cup | ~80 |
| Roasted Brussels Sprouts | 1/2 cup | ~30 |
| Cranberry Sauce | 1/4 cup | ~110 |
| Gravy | 1/4 cup | ~30 |
| Dinner Roll | 1 roll | ~80 |
Desserts
| Dessert | Serving | Calories |
|---|---|---|
| Pumpkin Pie | 1 slice (1/8 pie) | ~320 |
| Apple Pie | 1 slice (1/8 pie) | ~300 |
| Pecan Pie | 1 slice (1/8 pie) | ~500 |
| Whipped Cream | 2 tbsp | ~50 |
Sample Thanksgiving Plate Calorie Breakdowns
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
Moderate Plate (~1,200 calories)
- 4 oz white meat turkey: 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: ~1,160 calories
Tips to Enjoy Thanksgiving Without Overdoing It
- Fill up on protein first: Start with turkey to help you feel full
- Load up on vegetables: Fill half your plate with roasted vegetables
- Use smaller portions: You can have everything—just smaller amounts
- Skip the skin: Remove turkey skin to save calories
- Limit gravy: Use 1-2 tablespoons instead of pouring it on
- Choose one dessert: Pick your favorite instead of trying everything
- Stay active: Go for a walk before or after dinner
- Don't skip meals: Eat normally earlier in the day
The Bottom Line
Thanksgiving 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 enjoy your favorite foods in moderation.
Use Pandish to track your Thanksgiving calories. Our AI-powered food scanner makes it easy to log holiday meals, even when you're not sure of exact portions.