Thanksgiving is synonymous with indulgence, but just how many calories do Americans consume during the holiday feast? Our recent research counts the calories of our favorite dishes, from the classic roast turkey to traditional pies, and highlights changing trends, like healthier alternatives.
Our findings offer insights into holiday eating habits, popular food choices, and mindful eating strategies. Find out what to expect on a typical Thanksgiving plate and get expert tips on enjoying the holiday without overdoing it.
Key Takeaways
3 in 10 Gen Zers don't plan to have a traditional roasted turkey in their Thanksgiving spread this year.
The average American's Thanksgiving dinner caloric intake is 2,092 calories, with 14% planning to eat over 3,000 calories and 4% planning to eat over 5,000 calories this year.
Americans have spoken: Roasted turkey is their favorite Thanksgiving dish, followed by mashed potatoes and stuffing (dressing).
Apple pie reigns supreme as Americans' favorite over pumpkin pie.
Roasted skinless turkey breast, fruit salad, and plain baked sweet potatoes are the most common alternative dishes Americans plan to have in their Thanksgiving spread this year.
Popular Thanksgiving Dishes and Their Caloric Impact
Roasted turkey, mashed potatoes, stuffing (dressing), and pumpkin pie are the most common traditional dishes Americans plan to have in their Thanksgiving spread this year.
3 in 10 Gen Zers don't plan to have a traditional roasted turkey in their Thanksgiving spread this year, and nearly 1 in 2 (46%) don't plan on having mashed potatoes.
Gen X is 50% more likely to have pumpkin pie (60%) in their Thanksgiving spread this year than apple pie (40%).
42% of Gen Zers are planning on having apple pie in their Thanksgiving spread, more than any other generation, and 41% are planning on having pumpkin pie, less than any other generation.
The average American consumes 2,092 calories at Thanksgiving dinner.
Gen Z plans to eat the most at this year's Thanksgiving dinner (2,202 calories).
14% of Americans plan to consume over 3,000 calories at Thanksgiving dinner, and 4% plan to exceed 5,000 calories.
Plans for Thanksgiving Dinner Leftovers
On average, Americans plan to consume 2,270 calories of Thanksgiving leftovers.
Gen X plans to eat the most Thanksgiving leftovers (2,451 calories).
27% of Americans plan to eat over 3,000 calories in Thanksgiving leftovers, and 9% plan to eat over 5,000 calories.
On average, Americans plan to eat Thanksgiving leftovers for 3 days after Thanksgiving; 8% plan to eat them for a week or more.
Thanksgiving Dishes Ranked
Americans have spoken: Roasted turkey is their favorite Thanksgiving dish, followed by mashed potatoes and stuffing (dressing).
Top 3 favorites Thanksgiving dishes by generation:
Gen X: roasted turkey (51%), stuffing (44%), mashed potatoes (44%)
(Ranked by the percentage difference between those who consider each pie a favorite vs. least favorite)
Apple pie (24% favorite, 3% least favorite)
Pumpkin pie (23% favorite, 9% least favorite)
Pecan pie (13% favorite, 6% least favorite)
Chocolate pie (7% favorite, 1% least favorite)
Sweet Potato pie (6% favorite, 6% least favorite)
America's Top Alternative Thanksgiving Dishes
Roasted skinless turkey breast, fruit salad, and plain baked sweet potatoes are the most common alternative dishes Americans plan to have in their Thanksgiving spread this year.
Gen Z is the most likely to have fruit salad in their Thanksgiving spread this year (24%), while Gen X is the most likely to have a veggie platter with hummus (12%).
On average, Americans will save 219 calories at Thanksgiving dinner by choosing alternative dishes, with Gen Z aiming to save the most (328).
Tips for Mindful Eating During the Holidays
The holidays are a time to celebrate with loved ones, but they can also come with challenges when trying to maintain balanced eating habits. At Levity, we believe enjoying your Thanksgiving favorites doesn't mean sacrificing your health goals.
Here are a few simple, practical tips to help you savor the season while staying mindful of your choices:
Start with smaller portions: Begin with modest servings of your favorite dishes. You can always go back for more if you're still hungry, but this approach helps prevent overeating.
Stay hydrated: Drink plenty of water throughout the day to stay well hydrated and curb unnecessary hunger, which can help you control your portions.
Focus on what you truly enjoy: Instead of sampling everything on the table, prioritize the dishes you love most. Skip the items you're less excited about to save room for what really matters to you.
Practice mindful eating: This means taking your time with each bite and savoring the flavors and textures. Eating slowly gives your body time to recognize when you're satisfied and reduces the chance of overindulgence.
Balance your plate: Aim for a mix of lean proteins, vegetables, and indulgent dishes. Filling half your plate with veggies or lighter options can help balance the calorie-heavy items.
Be mindful of alcohol and sugary drinks: Drinks can add unexpected calories to your day. To stay balanced, consider alternating alcoholic or sugary beverages with water.
Set realistic expectations: It's okay to indulge a little — it's part of the celebration! Focus on moderation instead of perfection, and enjoy the holiday without guilt.
These tips are all about finding a balance that works for you so that your Thanksgiving is both joyful and health-conscious.
Methodology
We surveyed 1,008 Americans about their Thanksgiving dinner plans this year, including what they plan to eat, their favorite foods, and how much they plan to eat. Based on respondents' planned food intake, we estimated their caloric intake. Generationally, 6% of respondents were baby boomers, 24% were Gen X, 50% were millennials, and 20% were Gen Z.
About Levity
At Levity, we combine the power of clinically proven medications like Wegovy with personalized lifestyle support to help you achieve long-term weight loss. Our team of US-based clinicians and registered dietitians is dedicated to providing expert guidance and compassionate care, ensuring you feel confident and supported throughout your journey.
Fair Use Statement
You are free to distribute this data for noncommercial purposes, but please link back to the source.
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