The typical Christmas meal in the United States comes in at a whopping 3,600 calories, which was higher than every other country studied except for one
American Christmas dinners (perhaps unsurprisingly) rank among the most calorie-dense holiday meals in the Western world, according to new research from healthy eating platform Lifesum.
The analysis examined traditional Christmas meals across the U.S. and Europe, comparing calories, macronutrients, sugar, fiber and key micronutrients. The typical U.S. holiday plate — centered on roast turkey, creamy side dishes, rich sauces and desserts, per Lifesum — averages roughly 3,600 calories, placing the U.S. second only to the United Kingdom, which tops the ranking at around 3,800 calories.
Lifesum’s data suggests that both countries’ holiday meals tend to be high in sugar and saturated fat while lacking fiber and essential nutrients, a combination that can contribute to blood sugar spikes, fatigue and digestive discomfort.
“Festive meals should be joyful but there’s a simple ‘order-eating’ trick most Americans miss,” said the platform’s lead dietitian Rebeka Bereczy. “Eat your vegetables and protein first, and you can naturally cut calorie intake by 10–20% while keeping blood sugar steady without changing what’s on your plate.”
“Fill half your plate with veggies, prioritize protein, stay hydrated and savor the richer dishes mindfully,” Bereczy further advised. “You’ll enjoy all the festive flavors without the crash.”
Where Christmas Dinners Tend To Be Healthier
In contrast, several European countries scored significantly better on Lifesum’s nutritional index. The Czech Republic ranked highest, with an average Christmas meal of approximately 2,200 calories, driven by dishes featuring fish, vegetables and lighter desserts. Poland, Norway, Sweden and Finland also landed near the top, with meals that skew toward lean proteins, vegetables, whole grains and lower added sugar.
Lifesum’s researchers found that these lighter, more vegetable-forward meals generally deliver higher fiber, more balanced macronutrients and better micronutrient density, while still preserving traditional flavors.
Western European countries such as France, Germany and Ireland scored closer to the U.S. and U.K., with richer sauces, pastries and larger portions contributing to higher calorie counts.
The findings arrive as digital nutrition platforms increasingly position themselves as tools for habit-building rather than strict dieting, which can be particularly helpful during high-consumption periods like the holidays.
