Stove Top stuffing is a popular side dish, especially around the holidays. With its soft, fluffy texture and savory flavor, it’s easy to see why people love it. But is this convenience food actually good for you? There are a few things to consider when evaluating the health profile of Stove Top stuffing.
Calories and macronutrients
One cup of prepared Stove Top stuffing contains approximately:
- Calories: 260
- Total fat: 12 g
- Saturated fat: 2 g
- Trans fat: 0 g
- Cholesterol: 15 mg
- Sodium: 660 mg
- Total carbohydrate: 38 g
- Dietary fiber: 3 g
- Sugars: 2 g
- Protein: 7 g
Stove Top is relatively high in calories, carbs, and sodium compared to many other side dishes. The sodium content, in particular, is quite high accounting for 28% of the daily recommended limit in just one cup.
Excess sodium intake is associated with high blood pressure, heart disease, stroke, and other health conditions. The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg per day.
Ingredients
Stove Top stuffing mix contains:
- Enriched wheat flour
- Sugar
- Hydrogenated soybean and cottonseed oils
- Whey
- Yeast
- Salt
- Spices
- Natural and artificial flavors
- Onion powder
- Garlic powder
- Monosodium glutamate (MSG)
- Caramel color
Some of the primary concerns from an ingredient standpoint are:
- Refined grains – Enriched wheat flour is stripped of beneficial fiber and nutrients.
- Hydrogenated oils – These unhealthy trans fats are associated with inflammation, heart disease, diabetes, and obesity.
- MSG – This flavor enhancer is controversial and may cause adverse effects in sensitive individuals.
- Artificial flavors and colors – These synthetic additives offer no nutritional value.
Overall, the ingredients in Stove Top are very processed and lacking in whole, nutrient-dense foods.
Nutritional pros and cons
Here is a summary of the main pros and cons of Stove Top stuffing from a nutritional perspective:
Potential pros
- Provides some protein and fiber
- Low in sugar
- Contains no artificial trans fat
- Fast, convenient option for a side dish
Potential cons
- High in calories, carbs, and sodium
- Made with refined grains
- Includes potentially harmful hydrogenated oils and MSG
- Minimal vitamins, minerals, and antioxidants
Healthier ways to enjoy stuffing
If you want to lighten up Stove Top stuffing, here are some tips:
- Use reduced sodium chicken or vegetable broth instead of butter for moistening the stuffing.
- Add in extra vegetables like diced celery, carrots, mushrooms, or squash.
- Stir in fresh herbs like parsley, sage, rosemary, or thyme.
- Include raw nuts like pecans or walnuts for crunch and nutrients.
- Replace refined flour with whole wheat or multigrain options.
- Bake the stuffing in the oven instead of stove top to reduce the need for added fats.
Making your own homemade stuffing is also an option. This allows you to control the ingredients and include more fresh foods.
The bottom line
While Stove Top stuffing provides a quick, tasty side dish, it is high in sodium, refined carbs, and potentially harmful additives. Lightening it up with extra veggies, herbs, whole grains, and healthier cooking methods can boost the nutrition. But overall, it should be consumed in moderation as part of an balanced diet. Making lower sodium, homemade versions with more fresh, whole ingredients is ideal for regular consumption.
Frequently Asked Questions
Is Stove Top stuffing gluten free?
No, Stove Top stuffing contains wheat flour so it is not gluten free. People with celiac disease or gluten sensitivity should avoid eating it.
Is Stove Top stuffing Keto friendly?
No, Stove Top stuffing is high in carbohydrates so it does not fit into a ketogenic diet which requires very low carb intake. One cup contains 38 grams of carbs, accounting for 13% of the daily value, so it would likely cause ketosis to stop.
Is Stove Top stuffing Whole 30 approved?
No, Stove Top stuffing is not compliant with the Whole30 diet. The Whole30 prohibits grains, legumes, dairy, sugar, carrageenan, MSG and sulfites. Stove Top contains wheat, sugar, and MSG so it would not be allowed.
Is Stove Top stuffing Paleo?
No, Stove Top stuffing is not Paleo diet friendly. The Paleo diet avoids processed foods, grains, legumes, dairy and refined sugar. Stove Top contains processed wheat flour and refined sugar so it would violate the Paleo guidelines.
Is Stove Top stuffing AIP compliant?
The Autoimmune Protocol (AIP) diet eliminates grains, processed foods, vegetable and seed oils, sugar and food additives. Since Stove Top contains wheat, vegetable oils, and additives like MSG, it would not be compliant with the elimination phase of AIP.
Comparison to other stuffing/dressing brands
Stove Top Original Stuffing
- Serving Size: 1/2 cup (43g)
- Calories: 160
- Fat: 8g
- Carbs: 24g
- Protein: 3g
- Sodium: 380mg
Kraft Stuffing Mix
- Serving Size: 1/2 cup (42g)
- Calories: 170
- Fat: 3.5g
- Carbs: 33g
- Protein: 3g
- Sodium: 580mg
Great Value Stuffing Mix (Walmart)
- Serving Size: 1/2 cup (42g)
- Calories: 160
- Fat: 3g
- Carbs: 31g
- Protein: 3g
- Sodium: 580mg
365 Everyday Value Stuffing Mix (Whole Foods)
- Serving Size: 1/2 cup (43g)
- Calories: 170
- Fat: 3g
- Carbs: 33g
- Protein: 3g
- Sodium: 400mg
As you can see, Stove Top is moderate in calories and carbs compared to other widely available brands. However, it does tend to be higher in sodium. 365 Everyday Value from Whole Foods has the lowest sodium content per serving.
Healthier homemade stuffing ideas
Rather than relying on store-bought mixes high in sodium and additives, making your own stuffing is a fresher, healthier option. Below are some ideas for tasty homemade stuffings:
Ingredients to include:
- Whole grain bread, cubed and dried – e.g. whole wheat, multigrain
- Vegetables – onions, celery, mushrooms, butternut squash
- Fresh herbs – parsley, sage, rosemary, thyme
- Nuts – pecans, walnuts, pine nuts
- Low sodium chicken or vegetable broth
- Spices – black pepper, paprika, oregano, garlic powder
Healthy substitutions:
- Use olive oil instead of butter
- Use reduced sodium broths
- Swap white bread for whole grain varieties
- Omit excess sugar
- Flavor with herbs/spices instead of salt
Tips for baking:
- Cook stuffing separately from meat to reduce fat absorption
- Bake in oven at 375°F until browned and crisp on top
- Stuff vegetables like bell peppers or squash instead of meat
With some simple ingredient tweaks and cooking adjustments, you can create a savory, satisfying stuffing that doesn’t compromise your health.
Conclusion
While some people enjoy Stove Top stuffing for its familiar flavor and convenience, the high levels of sodium, refined carbs, and chemical additives make it a less than ideal healthy choice. Lightening it up by adding more fresh vegetables, using reduced sodium broth, and baking instead of sautéing on the stove can help. But for optimal nutrition and wellness, transitioning to homemade stuffings made with whole food ingredients is recommended. With a little creativity in the kitchen, you can craft a plant-based stuffing full of fiber, nutrients and enticing flavor.