Pie, pumpkin
Common food
Photo: Wikipedia
Pumpkin pie is a rich, custard-like dessert where smooth, spiced pumpkin puree is baked in a flaky pastry shell, resulting in a velvety, dense filling with a warm, aromatic flavor. Its signature taste comes from a blend of cinnamon, nutmeg, ginger, and cloves, which complement the vegetable's natural earthiness. Nutritionally, it offers a notable dose of vitamin A (over 100% of the daily value per slice) from beta-carotene, though it is also a significant source of added sugar and refined carbohydrates.
Calorie split: 8% protein · 58% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People adore pumpkin pie for its comforting, nostalgic flavor that perfectly encapsulates autumn and holiday traditions, especially in North America. Its creamy, smooth texture and the perfect balance of sweet and spice make it a beloved, versatile dessert that can be served warm or chilled, often with a dollop of whipped cream.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (about 24.5g per 100g) and refined carbs from the crust can lead to blood-sugar spikes, making it a concern for those managing diabetes or watching their glycemic load. To counteract this, enjoy a modest slice (about 1/8 of a 9-inch pie) and pair it with a source of protein or fat, like a handful of nuts or a serving of Greek yogurt, to slow sugar absorption.
Key benefits
- Excellent source of vitamin A (beta-carotene) for eye and immune health
- Contains dietary fiber, aiding digestion
- Provides some potassium and antioxidants
- Traditional holiday food with cultural significance
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pumpkin pie eaten today is a direct descendant of the 'pumpkin pudding' baked inside a hollowed-out pumpkin shell by early American colonists, a method that saved on scarce dishware.
Full nutrition (USDA data · scales with serving)
| Water | 47.8 g |
| Energy | 249 kcal |
| Protein | 4.8 g |
| Total lipid (fat) | 9.8 g |
| Carbohydrate, by difference | 36.3 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 24.6 g |
| Calcium, Ca | 91.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 110 mg |
| Potassium, K | 204 mg |
| Sodium, Na | 252 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.85 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 25.0 ug |
| Folic acid | 9.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 31.0 ug |
| Choline, total | 52.2 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 327 ug |
| Retinol | 44.0 ug |
| Carotene, beta | 2530 ug |
| Carotene, alpha | 1744 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 43.0 ug |
| Vitamin E (alpha-tocopherol) | 0.62 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 7.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.97 g |
| PUFA 18:2 | 0.85 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 47.0 mg |
Amino acid profile (per 100g)
Estimated from Pie Crust, Cookie-type, Chocolate, Ready Crust — USDA does not publish this profile for Pie.
| 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
Is pumpkin pie healthy?
It can be part of a balanced diet. It's an excellent source of vitamin A and provides some fiber, but it's also high in added sugar and calories. Enjoy it in moderation as an occasional treat.
Why is my pumpkin pie filling watery?
This is often caused by underbaking or using canned pumpkin puree with excess water. Ensure the pie is baked until the center is set but still slightly jiggly (it firms as it cools), and you can drain canned puree in a fine-mesh sieve if it seems watery.
Can I freeze pumpkin pie?
Yes, baked pumpkin pie freezes well. Wrap it tightly in plastic wrap and foil, and it will keep for 1-2 months. Thaw overnight in the refrigerator before serving.
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 2.49 kcal/g · 8% calories from protein · 1.7 g fiber · 24.6 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: 1.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.