Spices, pumpkin pie spice
Whole food · Spices and Herbs
Photo: Wikipedia
Pumpkin pie spice is a warm, aromatic blend of ground cinnamon, ginger, nutmeg, cloves, and allspice, designed to mimic the flavor of a classic pumpkin pie. It has a fine, powdery texture and a deeply sweet, spicy, and slightly woody aroma. Nutritionally, it's a low-calorie, high-fiber ingredient, with most of its carbohydrates coming from the fiber of the spices themselves.
Calorie split: 6% protein · 67% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for instantly evoking the cozy, nostalgic flavors of autumn and holiday baking. Its pre-mixed convenience makes it a versatile shortcut to add complex warmth to everything from lattes to roasted vegetables.
⚠️ Watch-outs & how to enjoy it better
The blend is very high in carbohydrates (mostly from fiber and natural sugars in spices), which could be a consideration for strict low-carb diets. The strong, concentrated flavor can become overpowering if used excessively. To counteract this, use it sparingly (start with 1/4 tsp) and pair it with a fat source like butter or cream to mellow and round out the spice notes.
Key benefits
- Rich in dietary fiber from plant-based spices.
- Contains antioxidants like cinnamaldehyde from cinnamon.
- Adds significant flavor without added sugar or salt.
- May support digestion due to its spice content.
- A versatile seasoning for both sweet and savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The commercial 'pumpkin pie spice' blend we know today was popularized by American spice companies in the 1930s and 40s, not by early colonists who would have used the individual spices separately.
Full nutrition (USDA data · scales with serving)
| Water | 8.5 g |
| Energy | 342 kcal |
| Energy | 1431 kj |
| Protein | 5.8 g |
| Total lipid (fat) | 12.6 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 69.3 g |
| Fiber, total dietary | 14.8 g |
| Total Sugars | 7.8 g |
| Calcium, Ca | 682 mg |
| Iron, Fe | 19.7 mg |
| Magnesium, Mg | 136 mg |
| Phosphorus, P | 118 mg |
| Potassium, K | 663 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.48 mg |
| Manganese, Mn | 15.8 mg |
| Selenium, Se | 9.3 ug |
| Vitamin C, total ascorbic acid | 23.4 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.14 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 20.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 99.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 114 ug |
| Vitamin A, IU | 261 iu |
| Lycopene | 7.0 ug |
| Lutein + zeaxanthin | 100 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 28.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 4.6 g |
| SFA 16:0 | 0.87 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.29 g |
| MUFA 18:1 | 0.76 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.78 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.07 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 |
| Phytosterols | 71.0 mg |
Amino acid profile (per 100g)
Estimated from Spices, fenugreek seed — USDA does not publish this profile for Spices.
| Tryptophan | 0.39 g |
| Threonine | 0.90 g |
| Isoleucine | 1.2 g |
| Leucine | 1.8 g |
| Lysine | 1.7 g |
| Methionine | 0.34 g |
| Cystine | 0.37 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.76 g |
| Valine | 1.1 g |
| Arginine | 2.5 g |
| Histidine | 0.67 g |
| Alanine | 1.0 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
FAQ
Is pumpkin pie spice actually made from pumpkin?
No, it contains no pumpkin. It's a blend of spices traditionally used to flavor pumpkin pie, hence the name.
Can I use it in savory cooking?
Absolutely. It's excellent on roasted carrots, sweet potatoes, squash, and in spice rubs for pork or chicken. Use it where you'd use cinnamon or allspice.
What's the difference between pumpkin pie spice and apple pie spice?
They are very similar. Pumpkin pie spice typically has a stronger emphasis on ginger and cloves, while apple pie spice often features more allspice and sometimes cardamom.
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 3.42 kcal/g · 7% calories from protein · 14.8 g fiber · 7.8 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: 0.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.