Candied yams typically land between 160–210 calories per 100–200 g serving, with syrup and toppings pushing the number up.
Sugar Per 100 g
Calories Per 150 g
Sugar Spikes
Basic Syrup Bake
- Slice yams; bake with brown sugar and oil.
- Moderate syrup; no marshmallows.
- Portion ~120–150 g.
Balanced Sweet
Lighter Skillet
- Use less sugar; skip butter.
- Finish with orange zest or cinnamon.
- Portion ~100–130 g.
Lower Sugar
Holiday Casserole
- Thicker syrup; marshmallow cap.
- Richer fat and sugar profile.
- Portion ~150–200 g.
Dessert-Like
Let’s pin down the numbers you’ll actually see on the plate. Calorie totals shift with serving size, the amount of syrup, and whether you add a marshmallow topping. The base vegetable is energy-dense, and once sugar and fat join the pan, the count moves up.
Calorie Count In Candied Yams (By Style And Serving)
This table pulls common versions you’ll meet at home or on a label. Values come from authoritative nutrient datasets compiled from the USDA and similar references. Use the ranges to match your own recipe and portion.
| Version | Typical Serving | Calories |
|---|---|---|
| Home-Prepared, Candied (no marshmallow) | 1 piece, ~105 g | ~172 kcal (sugars ~29 g) — MyFoodData, USDA record |
| Canned, Syrup Pack, Drained | 1 cup, ~196 g | ~212 kcal (sugars ~11 g) — MyFoodData, USDA record |
| Holiday Casserole With Marshmallow | ~150–200 g | ~260–360 kcal (recipe-dependent) |
| Lighter Skillet (reduced sugar) | ~120–150 g | ~190–260 kcal (recipe-dependent) |
| Canned Brand Styles | ½ cup, ~140 g | ~150–210 kcal (varies by label) |
Serving size choices matter. A small ladle might be ~100 g; a scoop from a deep casserole pan often hits 150–200 g. Portions also feel more reasonable once you set your daily calorie needs. That way, a sweet side doesn’t crowd out the rest of the meal.
What Drives The Calorie Number?
Syrup. Brown sugar or corn syrup brings the biggest swing. A basic skillet with a light glaze keeps calories lower than a casserole that simmers in thick syrup.
Fat adds up. Butter boosts flavor and mouthfeel, and it raises calories fast. Swap part of the butter for a splash of apple juice, orange juice, or a drizzle of maple flavoring to cut the load while keeping a familiar taste.
Toppings. Marshmallows turn this side into a dessert-leaning dish. Toasted nuts add some fat too, though they bring fiber and crunch. If you love the toasted cap, try a thinner layer over a smaller surface or switch to chopped pecans for texture with a lighter sugar hit.
How Current Datasets Count Candied Versions
Two public datasets help anchor the numbers people search for:
Home-Prepared Candied
A single piece around 105 g clocks in near 172 kcal, with sugars around 28–29 g and modest fat from the cooking method. That entry comes from a standardized record compiled by MyFoodData from USDA sources, which also lists vitamins like vitamin A and vitamin C in useful amounts. You can check the “sweet potato, cooked, candied, home-prepared” entry directly on MyFoodData.
Canned In Syrup, Drained
Draining changes the sugar picture. One cup (~196 g) shows ~212 kcal and ~11 g sugars in the drained solids, which is lower sugar per 100 g than many home bakes. See the “canned, syrup pack, drained solids” listing on MyFoodData for full details.
Smart Portioning Without Losing The Holiday Vibe
Scoop with a plan. Use a ½-cup measure for a side serving. That usually lands near 100–120 g when the syrup is thin, and closer to 140–160 g in thicker bakes.
Make the glaze lighter. Cut the brown sugar by a third and simmer longer to reduce. Spice does heavy lifting—cinnamon, nutmeg, and a touch of vanilla pull flavor forward so you won’t miss the extra sugar.
Trade a topping. Swap the full marshmallow layer for a small handful across the center so folks still get that toasted bite. Or go with chopped pecans and a whisper of maple for crunch and aroma.
Are Sugars In This Dish A Red Flag?
Added sugars are the piece to watch. The American Heart Association suggests keeping added sugars to about 6% of daily calories—around 100 kcal (≈24 g) for most women and 150 kcal (≈36 g) for most men. See the detailed breakdown from the AHA. A classic candied piece can use up a big chunk of that budget in one go, while drained canned versions tend to be friendlier if you’re counting.
How To Estimate Your Own Plate
Step 1: Start With Weight
Weigh a scoop once. A small kitchen scale takes out the guesswork, and you’ll remember it next time. No scale? A ½-cup scoop is a decent stand-in for a modest side.
Step 2: Match A Dataset
Compare your style to the nearest entry: home-prepared candied vs. “canned in syrup, drained.” If your version includes marshmallows and extra butter, nudge the estimate up.
Step 3: Adjust For Syrup
Thicker, glossy syrup means more sugar per bite. Drained canned pieces carry less syrup on each chunk, so the sugar per 100 g skews lower than a casserole that bakes in a sugary sauce.
Per-100-Gram Snapshot (Quick Compare)
| Version | Calories | Total Sugars |
|---|---|---|
| Home-Prepared Candied | ~164 kcal | ~27–29 g |
| Canned, Syrup Pack, Drained | ~108 kcal | ~5–6 g |
| Holiday Casserole With Marshmallow | ~170–220 kcal | ~20–30 g |
Practical Swaps That Keep Flavor
Use Citrus And Spice
Orange zest, a splash of juice, and warm spice bring brightness. You’ll rely less on sugar and still get that cozy profile.
Toast, Don’t Coat
Lightly toast a few marshmallows across the middle instead of blanketing the pan. You’ll still see the golden peaks, just with fewer spoonfuls of sugar.
Try A Thinner Glaze
Reduce a small amount of brown sugar with water, a pinch of salt, and vanilla. The thinner glaze clings without pooling, which trims calories per spoonful.
Fiber, Vitamins, And The “Sweet-Spot” Plate
Even candied versions still bring beta-carotene (vitamin A) and some vitamin C. The home-prepared dataset lists vitamin A in the hundreds of micrograms per serving along with trace minerals. That said, fiber sits low in sugary bakes, and total sugars climb quickly. If the rest of dinner includes greens and protein, a half-cup side fits more comfortably into the day.
Label Tips For Store-Bought Cans
Check Serving Weight
Is a serving a half-cup, a cup, or a piece count? The line right under “Nutrition Facts” tells you the math you need.
Find “Added Sugars”
Added sugars now appear right under “Total Sugars” on U.S. labels. That number helps separate natural sweetness from the sugar poured into the recipe, matching the advice from the AHA on limiting that bucket.
Look For Drained Values
Some panels show data for solids “drained.” That’s closer to what you eat on the plate and usually trims sugar grams.
Mini Playbook For Holiday Menus
Plan The Plate
Balance a sweet side with a crisp salad or simple green beans. That mix helps you enjoy the dish without overdoing it.
Share The Spoon
Serve a smaller scoop with a second spoon at the table. People who want more can add it, and the base portion stays modest.
Turn Extras Into Breakfast
Fold leftover cubes into oats with toasted nuts. The sweetness spreads across the bowl, so a small portion goes a long way.
Sourcing You Can Trust
For a deeper dive into exact numbers, the entries used here come from the MyFoodData tool, which compiles USDA FoodData Central records for both home-prepared candied pieces and canned syrup-pack, drained solids. For sugar budgets across a day, the American Heart Association guidance gives clear caps in grams and teaspoons.
Bottom Line For Your Plate
Most servings sit in the 160–320 kcal window. If you like a sweeter profile, trim portion size or lighten the glaze. If you prefer a room-temperature side from a can, drain well and stick to a half-cup. Want a friendly primer before planning the next menu? Try our daily added sugar limit overview.