Cookie, pumpkin
Common food
A soft, chewy cookie infused with pumpkin purée and warm spices like cinnamon and nutmeg, offering a moist, cake-like texture. It's a seasonal favorite that balances sweet and earthy flavors, with a notable boost of fiber and vitamin A from the pumpkin base.
Calorie split: 5% protein · 59% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, autumnal spice profile and soft, moist texture that feels like a treat without being overly rich. It's a versatile snack that bridges the gap between a wholesome muffin and a decadent cookie, perfect with coffee or as a lunchbox addition.
⚠️ Watch-outs & how to enjoy it better
The high sugar and refined carbohydrate content can cause blood-sugar spikes, making it a less ideal choice for those managing diabetes or insulin resistance. To counteract this, pair a single cookie with a source of protein or healthy fat (like a handful of nuts or a cheese stick) to slow glucose absorption, and practice strict portion control by choosing a smaller size.
Key benefits
- Good source of dietary fiber from pumpkin purée
- Contains beta-carotene, a precursor to vitamin A
- Provides a quick energy source from carbohydrates
- Often includes beneficial spices like cinnamon and ginger
- Can be made with whole-grain flours for added nutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pumpkin spice flavor profile in these cookies is a modern American invention, popularized in the 1930s by spice companies to market a pre-mixed blend of cinnamon, nutmeg, ginger, and cloves.
Full nutrition (USDA data · scales with serving)
| Water | 5.7 g |
| Energy | 450 kcal |
| Protein | 6.2 g |
| Total lipid (fat) | 18.1 g |
| Carbohydrate, by difference | 68.7 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 24.7 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 138 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 520 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.23 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 59.0 ug |
| Folic acid | 52.0 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 95.0 ug |
| Choline, total | 12.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 31.0 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 10.0 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 10.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Pie Crust, Cookie-type, Chocolate, Ready Crust — USDA does not publish this profile for Cookie.
| Tryptophan | 0.08 g |
| Threonine | 0.20 g |
| Isoleucine | 0.23 g |
| Leucine | 0.38 g |
| Lysine | 0.24 g |
| Methionine | 0.07 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.16 g |
| Valine | 0.32 g |
| Arginine | 0.29 g |
| Histidine | 0.11 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.24 g |
| Proline | 0.42 g |
| Serine | 0.26 g |
FAQ
Are pumpkin cookies healthy?
They can be a better choice than many cookies due to pumpkin's fiber and nutrients, but they are still a sweet treat with significant sugar and calories. Enjoy them in moderation as part of a balanced diet.
Why are my pumpkin cookies so cakey?
The high moisture content from pumpkin purée often results in a softer, more cake-like texture. To achieve a chewier cookie, you can reduce the pumpkin slightly, use melted butter, or chill the dough before baking.
Can I freeze pumpkin cookie dough?
Yes, pumpkin cookie dough freezes well. Scoop the dough into balls, freeze on a baking sheet, then transfer to a bag. Bake from frozen, adding 1-2 minutes to the baking time.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.50 kcal/g · 6% calories from protein · 2.8 g fiber · 24.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.