Does Pumpkin or Apple Pie Have More Sugar? A Sweet Showdown

December 6, 2025 •

3 min read

According to USDA data and various nutrition reports, the sugar content of both pumpkin and apple pie can vary significantly depending on the recipe, though a typical slice of apple pie often contains more overall sugar due to its ingredients. The answer to which pie holds the most sugar is not as simple as it seems and hinges on several factors.

Quick Summary

Sugar content in pie heavily depends on the recipe, but apple pie often contains more sugar than pumpkin pie due to a double crust and sweet filling. Pumpkin pie typically has fewer calories and less total sugar, though both are desserts high in sweeteners.

Key Points

Recipe Varies Sugar Content: The specific recipe for both apple and pumpkin pie is the most important factor in determining its sugar level, not the fruit or vegetable itself.
Pumpkin Pie Often Has Less Sugar: Due to its single-crust design, pumpkin pie typically contains less total sugar and calories than a double-crust apple pie.
Added Sugar is the Deciding Factor: Most of the sugar in both pies comes from added ingredients in the filling and crust, not the natural sugar from the apples or pumpkin.
Crust Makes a Big Difference: The extra crust on an apple pie significantly increases its calorie, fat, and sugar content compared to a single-crust pumpkin pie.
Healthier Swaps Are Possible: Choosing less sugar, opting for a single crust, or using different sweeteners can make either pie a lighter dessert option.
Moderation is Key: Regardless of which pie has more or less sugar, both are desserts and should be enjoyed in moderation as part of a balanced diet.

The Recipe Is Everything: How Ingredients Impact Sugar

The most significant factor in determining a pie's sugar content is its specific recipe. A homemade pie gives you complete control, while commercially prepared versions are pre-determined. For pumpkin pie, using canned pumpkin puree offers a chance to control added sweeteners, unlike canned pumpkin pie mix, which is already heavily sweetened. The type of milk used, such as sweetened condensed milk, also adds considerable sugar. For apple pie, the natural sweetness of the apples can reduce the need for added sugar, but many recipes call for significant amounts to create a rich, syrupy filling.

The Crushing Difference: Single vs. Double Crust

One of the main reasons pumpkin pie often has a lower sugar and calorie count than apple pie is the crust. Most traditional pumpkin pies feature only a bottom crust, while apple pies typically have a double crust, complete with a top layer and lattice designs. This extra crust adds not only sugar but also fat and calories, tipping the scales in favor of pumpkin pie as the lighter option. Eliminating the top crust on an apple pie is a simple way to reduce its overall sugar content.

Pumpkin Pie vs. Apple Pie: A Nutritional Breakdown

Beyond just sugar, these two classic desserts differ in their overall nutritional profile. While both are considered treats, not health foods, they offer different benefits. Pumpkin pie provides a significant dose of Vitamin A from the pumpkin puree, as well as some fiber. Apple pie's apples contribute fiber, but the effect is often diminished by the higher sugar and fat content.

Comparison of Typical Slices

The following table compares the approximate nutritional values for a standard slice of commercially prepared pumpkin and apple pie, though values can vary widely based on the exact recipe.


Nutritional Value (per slice)	Pumpkin Pie	Apple Pie
Calories	~280–320 kcal	~300–350 kcal
Total Sugar	~20–30 g	~20–35 g
Total Fat	~12–15 g	~14–18 g
Dietary Fiber	~2–3 g	~3–4 g
Added Sugar	Often less	Often more

Tips for Reducing Sugar in Your Pie

If you're watching your sugar intake but still want to enjoy a slice of pie, there are several steps you can take to make a healthier, less sugary dessert. Both pies can be customized to suit a healthier diet.

Reduce Sugar in the Recipe: Try using a quarter to a third less sugar than the recipe calls for. For fruit pies, you may find the natural sweetness is enough, especially if you use naturally sweet apples. For pumpkin pie, the warm spices like cinnamon and nutmeg can compensate for the reduced sweetness.
Choose a Single Crust: Opt for a bottom crust only, which is standard for pumpkin pie but can also be done for apple pie. This is a simple way to significantly reduce added fat and sugar.
Use Sugar Alternatives: Consider using natural sweeteners like honey or maple syrup in moderation. For a pumpkin pie, using plain canned pumpkin puree instead of a pre-sweetened mix is a great way to control the sugar content.
Mind Your Toppings: Whipped cream or ice cream can add a lot of extra sugar. Choose toppings wisely and in moderation, or opt for a simple, unsweetened dollop of Greek yogurt for a creamy texture with less sugar.
Control Portion Sizes: The most effective way to manage sugar intake is to enjoy a smaller slice. Savoring a small piece of your favorite pie means you don't have to give it up entirely.

Conclusion

While a definitive, universal answer is impossible due to recipe variations, a general comparison shows that pumpkin pie typically has less sugar and fewer calories than apple pie. This is largely because pumpkin pies often use a single crust, and their filling relies on spices more than sugar for flavor. However, the exact sugar content is heavily dependent on how each pie is made, from the type of ingredients to the amount of crust and toppings. Ultimately, both are desserts and should be consumed in moderation, allowing you to enjoy your favorite without worry.

Frequently Asked Questions

Generally, pumpkin pie is considered the healthier option, as it is lower in calories, fat, and often sugar, primarily due to its single-crust recipe. However, this depends entirely on the specific recipe used for each pie.

You can reduce the sugar in your pie by using less sugar than the recipe calls for, especially with naturally sweet ingredients like apples. You can also use plain canned puree for pumpkin pie instead of a pre-sweetened mix.

Yes, canned pumpkin pie mix is typically pre-sweetened and has more sugar than a filling made from plain canned pumpkin puree and your own measured sugar.

Apple pie typically has more sugar and calories because it often features a double crust (both a bottom and a top layer), and the filling requires a higher amount of added sugar to create its sweet, syrupy consistency.

Yes, you can make a sugar-free or low-sugar apple pie by using sugar substitutes, such as stevia or erythritol, and relying on the natural sweetness of the apples for flavor.

While apples contain natural sugars, the majority of the sugar in an apple pie comes from the added granulated sugar used in the crust and filling to create the desired sweetness and syrupy texture.

The most important takeaway is that recipe and portion size are key. Pumpkin pie is often a lighter choice, but by modifying the recipe and controlling your serving size, you can enjoy either pie in moderation.

No, store-bought pies vary significantly in sugar, fat, and calorie content. It's always best to check the nutritional label of the specific brand you are purchasing.