Are pies junk food? The nutritional truth behind a comfort classic

November 3, 2025 •

3 min read

According to the Cancer Council NSW, many commercially produced pies are classified as ultra-processed foods. So, are pies junk food? The answer is nuanced and depends largely on the preparation method and ingredients used, rather than the dish itself.

Quick Summary

The nutritional value of a pie depends on its composition, particularly the crust and filling. While mass-produced versions are often high in saturated fat and sodium, homemade pies offer greater control over ingredients and can be made significantly healthier.

Key Points

Homemade vs. Store-bought: Commercially-made pies are often ultra-processed and high in saturated fat and sodium, while homemade versions allow for healthier ingredient choices.
Pastry is a Key Factor: The traditional pastry, often made with butter or lard, is a primary source of unhealthy fats.
Healthier Alternatives Exist: Using filo pastry, mashed vegetable toppings, or opting for a single crust can significantly reduce the calorie and fat content.
Filling Matters: Using lean meats, vegetables, or naturally sweet fruit fillings boosts the nutritional value of a pie.
Moderation is Essential: Even healthier pies are calorie-dense, so they should be consumed in moderation as part of a balanced diet.
Control Your Ingredients: Making a pie yourself puts you in charge of reducing added sugar, salt, and unhealthy fats.
Look Beyond the Pie: Pairing a smaller portion of pie with a fresh salad or vegetables balances the meal and adds nutrients.

The Junk Food Label: Context is Key

Labeling a food as 'junk food' is rarely a black-and-white issue. The classification depends heavily on the ingredients, preparation, and frequency of consumption. For pies, the difference between a shop-bought, mass-produced product and a homemade creation is significant. Store-bought varieties often contain high levels of saturated fat, sodium, and preservatives, placing them firmly in the ultra-processed category. In contrast, a pie made from scratch with wholesome ingredients can be part of a balanced diet.

Why store-bought pies often qualify as junk food

High in Saturated Fat: The pastry, typically made with butter or lard for a flaky texture, is a major source of saturated fat. A single meat pie can contain more than half the daily recommended limit.
Excess Sodium: To enhance flavor and act as a preservative, manufacturers add significant amounts of salt to processed pies. High sodium intake is linked to increased blood pressure.
Added Sugars and Preservatives: In both sweet and savory pies, commercially produced versions often contain unnecessary added sugars and a long list of artificial additives.
Low Nutritional Value: Despite containing ingredients like meat, vegetables, or fruit, the intense processing often strips the food of its nutritional integrity, leaving a calorie-dense but nutrient-poor product.

Can homemade pies be healthy?

Yes, making pies at home gives you complete control over the ingredients, allowing for substantial nutritional improvements.

Healthier Crust Alternatives: Filo pastry, made with little to no fat, is a heart-healthy alternative to traditional shortcrust or puff pastry. You can also use mashed vegetables, like potato or sweet potato, as a topping, reducing fat and adding nutrients.
Leaner Fillings: For savory pies, opt for lean cuts of meat or extra-lean mince, and bulk up the filling with plenty of vegetables, beans, or lentils to increase fiber and reduce fat.
Lower Sugar Content: For sweet pies, use naturally sweet fruits and reduce or eliminate added sugar. Spices like cinnamon can enhance flavor without extra calories.
Controlled Ingredients: A homemade pie eliminates preservatives and allows you to use wholesome, less-processed components.

A Comparison of Pie Nutritional Profiles


Feature	Commercial Pie	Homemade Pie	Note
Fat Content	High in saturated fats due to processed pastry and fillings.	Lower saturated fat by using alternative crusts and lean proteins.	Pastry choice is the biggest factor.
Sodium Levels	Often high due to added salt for preservation and flavor.	Can be significantly reduced by controlling added salt.	Control is in your hands.
Sugar	Sweet pies can be packed with refined sugar.	You can use natural fruit sweetness and spices, minimizing or eliminating refined sugar.	A healthier option for dessert pies.
Fillings	May contain low-quality, processed meats or sugary fruit fillings.	Made with fresh, whole ingredients like lean meats and vegetables.	A major difference in overall quality.
Additives	Typically contains preservatives and artificial ingredients to extend shelf life.	Free of artificial additives and preservatives.	Fresher ingredients mean fewer chemicals.

The Role of Portion Control and Frequency

Even with a homemade pie, portion size and how often you eat it are critical factors in determining its impact on your health. A pie, whether healthy or not, is often calorie-dense. A sensible approach is to treat pies—especially the commercial kind—as an occasional indulgence rather than a dietary staple. Serving pies with a generous side of fresh green vegetables or a salad helps create a more balanced meal.

The Final Verdict

So, are pies junk food? The umbrella term is too broad. Commercially produced, ultra-processed pies with high levels of fat, sugar, and salt often fit the definition of junk food. However, a pie made from scratch using whole, natural ingredients, lean proteins, vegetables, and healthier crust options is a different story. It can be a nutritious, balanced meal, or at least a healthier one. It's not about banning the food but understanding its composition and making informed choices about how to enjoy it responsibly.

For more insights into healthy eating and food choices, consider exploring the resources at the British Heart Foundation.

Frequently Asked Questions

Commercially-produced pies are often high in saturated fat, salt, and added sugars due to the use of processed pastry ingredients and preservatives. This makes them calorie-dense and low in overall nutritional value.

You can make pies healthier by using a reduced-fat pastry like filo, replacing a bottom crust with a vegetable mash, and incorporating lean meats, lots of vegetables, or naturally sweet fruit fillings with minimal sugar.

Not necessarily. A meat pie can be high in saturated fat and sodium, especially with processed meats. A sweet pie might contain lots of refined sugar. The healthiness depends on the quality of ingredients, not just the type of filling.

Yes, pie can be part of a balanced diet when consumed in moderation. Portion control is key, and opting for homemade, healthier versions will provide better nutrition with fewer empty calories.

Ultra-processed foods have undergone significant industrial processing and often contain additives, preservatives, and high levels of fat, sugar, and salt. Diets high in these foods are linked to chronic diseases.

The pastry crust is typically the most calorie-dense and fat-heavy part of a traditional pie. The filling can vary, but controlling the crust is one of the most effective ways to reduce a pie's overall unhealthiness.

Yes, depending on the filling. Pies can provide nutrients from their ingredients, such as protein from meat, vitamins and minerals from vegetables or fruits, and some fiber. However, this is often outweighed by the fat and calorie content in commercially-produced versions.