Pie, pumpkin, prepared from recipe
Whole food · Baked Products
Photo: Wikipedia
A classic autumnal dessert, pumpkin pie features a smooth, spiced custard filling set in a flaky pastry crust. Its flavor is a warm, aromatic blend of cinnamon, nutmeg, and ginger, with a creamy, dense texture that is both comforting and rich. Nutritionally, it provides a notable source of carbohydrates from the crust and filling, with a moderate amount of fat from the pastry and dairy.
Calorie split: 9% protein · 51% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love pumpkin pie for its deeply nostalgic, spiced flavor that evokes holiday traditions and family gatherings. Its creamy, custard-like texture paired with a buttery crust makes it a universally comforting dessert.
⚠️ Watch-outs & how to enjoy it better
The high sugar and refined carbohydrate content can cause rapid blood-sugar spikes, and the buttery crust is calorie-dense. To counteract this, pair a slice with a source of protein or fat (like a dollop of unsweetened Greek yogurt or a handful of nuts) and practice portion control by enjoying a smaller slice alongside a protein-rich meal.
Key benefits
- Provides a good source of Vitamin A from pumpkin puree
- Contains moderate protein from eggs and dairy in the filling
- Offers a comforting, seasonal treat that can support mood and social connection
- Can be made with whole-grain crusts for added fiber and nutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first pumpkin pie recipe in America was published in 1796 in Amelia Simmons' 'American Cookery,' and it was called 'Pompkin Pudding' and baked in a crust.
Full nutrition (USDA data · scales with serving)
| Water | 58.5 g |
| Energy | 204 kcal |
| Energy | 854 kj |
| Protein | 4.5 g |
| Total lipid (fat) | 9.3 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 26.4 g |
| Calcium, Ca | 94.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 98.0 mg |
| Potassium, K | 186 mg |
| Sodium, Na | 225 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 7.1 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.20 mg |
| Niacin | 0.78 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 21.0 ug |
| Folic acid | 10.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 28.0 ug |
| Vitamin B-12 | 0.09 ug |
| Vitamin A, RAE | 426 ug |
| Retinol | 30.0 ug |
| Carotene, beta | 4752 ug |
| Vitamin A, IU | 8020 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.25 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.98 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 3.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.13 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 | 42.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.18 g |
| Isoleucine | 0.23 g |
| Leucine | 0.38 g |
| Lysine | 0.28 g |
| Methionine | 0.10 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.22 g |
| Tyrosine | 0.19 g |
| Valine | 0.25 g |
| Arginine | 0.20 g |
| Histidine | 0.11 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.34 g |
| Glutamic acid | 1.0 g |
| Glycine | 0.13 g |
| Proline | 0.38 g |
| Serine | 0.26 g |
FAQ
Is pumpkin pie healthy?
While it contains beneficial nutrients like Vitamin A from pumpkin, traditional pumpkin pie is a dessert high in sugar, fat, and refined carbohydrates. It's best enjoyed in moderation as part of a balanced diet.
Can I make pumpkin pie without a crust?
Yes, you can make a crustless pumpkin pie or a pumpkin custard by simply baking the filling in a dish. This reduces the overall fat and calorie content.
Why does my pumpkin pie crack on top?
Cracking is often caused by overbaking or a too-high oven temperature. To prevent it, bake at a lower temperature, don't overmix the filling, and let it cool gradually in the oven with the door slightly ajar.
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 2.04 kcal/g · 9% calories from protein · 0.0 g fiber · 0.0 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: 1.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.