Every Soul Food dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Squash Casserole, down 76% from 468 to 112 kcal a serving.
- Lightest dish: Hot Water Cornbread at 87 kcal.
- Most protein: Smothered Turkey Wings at 92g a serving.
- Could not be lightened: 7 dishes, named with the reason in Authentic-ish Soul Food.
Every Soul Food dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Squash Casserole | 468 kcal | 112 kcal | 76% | 8g |
| Fried Okra | 537 kcal | 199 kcal | 63% | 25g |
| Smothered Pork Chops | 720 kcal | 284 kcal | 61% | 41g |
| Pound Cake | 405 kcal | 160 kcal | 60% | 13g |
| Chicken and Dumplings | 947 kcal | 380 kcal | 60% | 40g |
| Pulled Pork Shoulder | 790 kcal | 319 kcal | 60% | 51g |
| Fried Pork Chops | 961 kcal | 393 kcal | 59% | 56g |
| Brown Stew Chicken | 858 kcal | 350 kcal | 59% | 43g |
| Southern Fried Chicken | 1146 kcal | 479 kcal | 58% | 70g |
| Smothered Chicken | 980 kcal | 419 kcal | 57% | 48g |
| Fried Green Tomatoes | 475 kcal | 203 kcal | 57% | 16g |
| Barbecue Ribs | 809 kcal | 348 kcal | 57% | 55g |
| Candied Yams | 412 kcal | 191 kcal | 54% | 3g |
| Turnip Greens with Diced Turnips | 231 kcal | 106 kcal | 54% | 9g |
| Cheese Grits | 376 kcal | 172 kcal | 54% | 8g |
| Hot Water Cornbread | 184 kcal | 87 kcal | 53% | 11g |
| Fried Whiting | 743 kcal | 365 kcal | 51% | 32g |
| Fried Chicken Livers | 561 kcal | 277 kcal | 51% | 30g |
| Creamed Corn | 325 kcal | 163 kcal | 50% | 6g |
| Sweet Potato Pie | 386 kcal | 209 kcal | 46% | 13g |
| Chess Pie | 425 kcal | 236 kcal | 44% | 6g |
| Cabbage and Sausage | 354 kcal | 202 kcal | 43% | 15g |
| Banana Pudding | 412 kcal | 237 kcal | 42% | 8g |
| Fried Catfish | 529 kcal | 314 kcal | 41% | 41g |
| Smothered Cube Steak | 506 kcal | 298 kcal | 41% | 35g |
| Giblet Gravy | 270 kcal | 158 kcal | 41% | 14g |
| Peach Cobbler | 406 kcal | 247 kcal | 39% | 7g |
| Bread Pudding | 553 kcal | 342 kcal | 38% | 15g |
| Butter Beans with Ham | 270 kcal | 169 kcal | 37% | 13g |
| Spoonbread | 172 kcal | 108 kcal | 37% | 5g |
| Dandelion Greens | 286 kcal | 188 kcal | 34% | 26g |
| Hog Maws | 582 kcal | 388 kcal | 33% | 45g |
| Hoecakes | 364 kcal | 252 kcal | 31% | 7g |
| Cracklin Bread | 227 kcal | 158 kcal | 30% | 12g |
| Red Beans and Rice | 815 kcal | 590 kcal | 28% | 35g |
| Chitterlings | 492 kcal | 358 kcal | 27% | 40g |
| Potato Salad | 570 kcal | 414 kcal | 27% | 16g |
| Macaroni and Cheese | 549 kcal | 404 kcal | 26% | 22g |
| Frying Pan Cornbread | 276 kcal | 203 kcal | 26% | 9g |
| Sweet Potato Biscuits | 351 kcal | 259 kcal | 26% | 11g |
| Hush Puppies | 431 kcal | 326 kcal | 24% | 13g |
| Succotash | 435 kcal | 332 kcal | 24% | 21g |
| Oxtail Stew | 477 kcal | 370 kcal | 22% | 47g |
| Salmon Croquettes | 585 kcal | 457 kcal | 22% | 42g |
| Pinto Beans | 293 kcal | 232 kcal | 21% | 16g |
| Neck Bones | 729 kcal | 588 kcal | 19% | 52g |
| Collard Greens with Smoked Turkey | 210 kcal | 178 kcal | 15% | 26g |
| Crowder Pea Salad | 401 kcal | 341 kcal | 15% | 18g |
| Field Peas and Snaps | 312 kcal | 268 kcal | 14% | 19g |
| Black-Eyed Peas | 418 kcal | 367 kcal | 12% | 27g |
| Smothered Turkey Wings | 613 kcal | 549 kcal | 10% | 92g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish Soul Food prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.