Does Pumpkin Pie Have High Calories? Unpacking the Nutrition Diet Facts

November 6, 2025 •

4 min read

According to USDA data, a single slice of commercially prepared pumpkin pie contains approximately 374 calories. This leads many to ask, does pumpkin pie have high calories? The answer depends heavily on the recipe, though most versions are not considered a low-calorie treat.

Quick Summary

A typical slice of pumpkin pie can be high in calories, primarily due to the buttery crust, added sugar, and creamy filling, not the pumpkin itself. Its nutritional profile, however, is often better than other decadent desserts, and it can be made healthier with simple substitutions.

Key Points

Calorie Source: The high calorie count in pumpkin pie comes mainly from the buttery crust, added sugar, and rich dairy, not the pumpkin itself.
Recipe Varies Calories: The calorie count for a slice of pumpkin pie can range widely (300-400+), depending on the specific ingredients and preparation.
Often Better than Other Pies: Pumpkin pie is typically a lower-calorie and lower-fat option compared to other festive desserts like apple or pecan pie.
Pumpkin is Nutritious: The pumpkin filling provides beneficial nutrients such as Vitamin A, fiber, potassium, and antioxidants.
Healthy Swaps are Possible: You can reduce the calories by using natural sweeteners (maple syrup), lighter dairy alternatives, and modifying or removing the crust.
Moderation is Key: The most important aspect of enjoying pumpkin pie as part of a healthy diet is practicing mindful eating and portion control.

The Truth About Pumpkin Pie Calories

When evaluating if pumpkin pie is high in calories, it is crucial to look beyond the pumpkin—a vegetable naturally low in calories—and examine the complete dessert. The calorie count varies significantly depending on the recipe and serving size, with estimates for a single slice typically ranging from 300 to over 400 calories. Homemade versions offer the most control, but commercially prepared pies can contain a wider range of ingredients that drive up the calorie count. The overall profile of a standard slice can be quite carbohydrate-heavy and rich in fat and sugar, balancing out the nutritional benefits of the pumpkin filling.

The Real Culprits: Sugar, Fat, and Crust

The primary components that contribute to the calorie load in pumpkin pie are the buttery crust, the sweeteners used in the filling, and any rich dairy additions.

Buttery Crust: The flaky pie crust, often made with butter or shortening, is a major source of calories and saturated fat. A double-crusted pie, like a classic apple pie, naturally contains more calories from the crust than a single-crust pumpkin pie. For those looking to reduce calories, considering a graham cracker or nut-based crust, or even a crustless version, can make a significant difference.
Sweeteners and Dairy: The creamy texture of the filling comes from ingredients like eggs, milk, or heavy cream, along with a significant amount of sugar. Recipes using condensed milk, for example, will have a higher calorie and sugar content than those using low-fat alternatives. Pure pumpkin puree, on the other hand, is much lower in calories than canned pumpkin pie filling, which already has added sugar and spices.
Toppings: A generous dollop of whipped cream is a classic topping but adds additional fat and calories. The type of cream used (heavy cream vs. light whipped cream vs. Greek yogurt) can drastically change the final calorie count.

How Pumpkin Pie Stacks Up Against Other Desserts

Compared to other holiday staples, pumpkin pie often holds a favorable position in terms of calories, but this doesn't make it a "health food".


Nutrient (per slice)	Traditional Pumpkin Pie	Traditional Apple Pie	Pecan Pie
Calories	300–374	300–400+	500–600+
Fat	12–15g	14–18g	38g+
Sugar	25–36g	30–35g+	Very High
Crust	Single	Double	Single
Noteworthy Nutrients	Vitamin A, Potassium	Fiber	Minerals, Vitamins

As the table shows, pumpkin pie is typically lower in calories and fat than apple pie, largely because it uses a single crust. It is a much lighter option than pecan pie, which is notoriously high in both calories and fat. The key takeaway is to view pumpkin pie as a relatively better choice among rich desserts, rather than a truly healthy one.

Nutritional Benefits of the Pumpkin Itself

Despite the calorie-dense additions, the pumpkin filling itself contributes valuable nutrients to the dessert. Pumpkin is rich in beta-carotene, an antioxidant that the body converts into Vitamin A, essential for vision and immune function. It also contains fiber, potassium, and Vitamin C, offering genuine nutritional value. This is why mindful eating and portion control are so important—enjoying a slice allows you to benefit from the pumpkin's nutritional properties without overindulging in the added fats and sugars.

Healthy Swaps for Lower-Calorie Pumpkin Pie

Making pumpkin pie a less caloric treat is achievable with a few thoughtful changes. You don’t have to sacrifice flavor to make a healthier version.

Modify the Crust: Opt for a whole-wheat crust or a nut-based crust for more fiber and healthier fats. For a gluten-free or even lower-calorie version, consider a crustless pumpkin pie baked in a ramekin.
Natural Sweeteners: Replace some or all of the refined sugar with natural alternatives. Maple syrup, honey, or a sugar substitute can add sweetness while potentially reducing the overall sugar and calorie count.
Lighter Dairy: Instead of heavy cream or condensed milk, use unsweetened almond milk, light coconut milk, or even Greek yogurt for a creamy texture with fewer calories and less fat.
Enhance Spices: Amp up the spices like cinnamon, nutmeg, and ginger to boost flavor without adding calories. This can make the pie taste richer and more satisfying, requiring less added sugar.
Topping Alternatives: Top your pie with a dollop of Greek yogurt mixed with vanilla extract and a sprinkle of cinnamon instead of traditional whipped cream.

Conclusion

So, does pumpkin pie have high calories? For a traditional recipe, the answer is yes, largely due to the crust and added sweeteners. However, with some smart swaps and mindful portion control, it can be a relatively lower-calorie option compared to other holiday desserts. The nutritional benefits of the pumpkin filling—rich in Vitamin A and other valuable minerals—mean you don't have to feel guilty about enjoying a slice. By being aware of what contributes to the calorie count and exploring healthier recipes, you can savor this festive treat while staying on track with your nutrition goals.

Enjoying Pumpkin Pie Mindfully

Ultimately, no dessert is meant to be a health food, and the key is balance and moderation. The best approach is to enjoy your favorite version of pumpkin pie slowly and mindfully, especially during special occasions. You can make a conscious choice to eat a smaller slice, or try a healthier, homemade recipe that better fits your dietary needs without sacrificing the joy of this beloved seasonal dessert.

Visit Ambitious Kitchen for a healthy pumpkin pie recipe

Frequently Asked Questions

The calorie count for a slice of pumpkin pie varies depending on the recipe and size. Commercial versions often contain between 300 and 400 calories per slice, with some homemade versions potentially having more or less.

Pumpkin pie typically has fewer calories than apple pie. This is primarily because traditional pumpkin pie is made with a single crust, while apple pie often has a double crust, which adds extra fat and calories.

The pie crust is often the most calorie-dense part of a pumpkin pie due to the butter or shortening used to make it. The added sugars and rich dairy, such as condensed milk, also contribute significantly to the total calorie count.

While the pumpkin filling provides some nutrients like Vitamin A, pumpkin pie is a dessert high in sugar and fat. It is best enjoyed in moderation. You can make it a healthier choice by using natural sweeteners, a lighter crust, and low-fat dairy.

Yes, you can easily reduce the calories. Use natural sweeteners like maple syrup, opt for a crustless version or a thinner crust, and swap heavy cream or condensed milk for low-fat or dairy-free alternatives like almond milk or Greek yogurt.

No, they are different. Canned pumpkin puree contains only pumpkin, while canned pumpkin pie filling has added sugar, spices, and sometimes other ingredients. For a healthier pie, use pure pumpkin puree and control the added sugar yourself.

Yes, adding traditional whipped cream to your pumpkin pie will increase the calorie count. For a lighter option, you can use a light whipped topping or a dollop of Greek yogurt with a sprinkle of cinnamon.