How many calories in a cup of homemade pumpkin puree?

November 30, 2025 •

4 min read

According to the USDA, a standard cup of cooked, mashed pumpkin contains approximately 49 calories. So, how many calories in a cup of homemade pumpkin puree, where preparation methods and pumpkin variety can influence the final nutritional profile? The calorie count is surprisingly low, making it a healthy, versatile ingredient for many dishes.

Quick Summary

The calorie count for homemade pumpkin puree can range from 49 to around 85 kcal per cup, influenced by preparation and water content. It remains a low-calorie, nutrient-dense food, packed with vitamins and minerals, perfect for adding flavor and nutrients to your recipes.

Key Points

Calorie Range: A cup of homemade pumpkin puree typically contains between 49 and 85 calories, with the specific number depending on the cooking method and water content.
Method Matters: Roasting the pumpkin concentrates the flavor and may result in a higher calorie density per cup compared to boiling, which adds more water.
Nutrient-Dense: Pumpkin puree is packed with nutrients, including high levels of Vitamin A, fiber, potassium, and antioxidants, making it a very healthy addition to your diet.
Controlled Ingredients: Making your own puree gives you full control over the ingredients, ensuring no added sugars, salts, or preservatives are included.
Healthy Swap: Its low-calorie count and thick texture make it an excellent substitute for fats like oil or butter in many baked good recipes.
Versatile Use: It can be used in a wide variety of recipes, including savory dishes like soups and curries, as well as sweet treats.

Understanding the Calorie Count of Homemade Pumpkin Puree

Making your own pumpkin puree from scratch offers a fresh, wholesome ingredient for countless recipes, from pies and breads to soups and smoothies. The beauty of homemade puree lies in its simplicity and natural flavor, but the exact calorie count can vary slightly depending on how it's prepared. While the USDA baseline for cooked, mashed pumpkin is about 49 calories per cup, factors like the cooking method and the specific type of pumpkin used can cause slight fluctuations in the final caloric density.

Factors Influencing Your Puree's Calorie Count

Cooking Method: The most common methods are roasting and boiling. Roasting a pumpkin tends to evaporate more moisture, concentrating the flesh and potentially resulting in a higher calorie count per cup of puree compared to boiling, which can leave the flesh more hydrated. For example, some sources suggest a cup of canned puree (which is more concentrated) can be closer to 83 kcal.
Pumpkin Variety: Smaller, denser 'sugar pie' pumpkins are typically used for baking because of their sweeter, less watery flesh. Larger carving pumpkins are often more stringy and contain more water, which could lead to a less calorically dense puree.
Added Ingredients: When making your own puree, you are in control of what goes in. If you add any oils, butter, or sugar during the cooking process, the calorie count will naturally increase. A truly homemade, unadulterated pumpkin puree will have the lowest calorie count.

Homemade vs. Canned Pumpkin Puree: A Comparison

To understand the nuances, it helps to compare the homemade version with its canned counterpart. Canned pumpkin puree is made from a mix of various winter squashes, which are denser and sweeter than many standard pumpkin varieties. This can impact the calorie and nutrient content, as well as the texture.


Feature	Homemade Pumpkin Puree	Canned Pumpkin Puree
Typical Calories per Cup	~49–85 kcal (depends on method)	~83 kcal (more consistent)
Water Content	Higher, especially if boiled	Lower, often more concentrated
Flavor	Can vary; generally fresh, mild, and earthy	More consistent, often denser and sweeter
Texture	Can be looser; may need draining	Thicker, smoother, and more uniform
Nutrient Density	Excellent source of Vitamin A, antioxidants	Also an excellent source, sometimes more concentrated
Additives	None (if prepared purely)	Typically none; check labels for clarification

The Health Benefits of Pumpkin Puree Beyond Calories

Beyond being a low-calorie addition to your diet, pumpkin puree is a nutritional powerhouse. Its vibrant orange color is a clue to its rich content of beta-carotene, an antioxidant that your body converts into Vitamin A.

A Few Key Nutrients:

Vitamin A: Crucial for vision, immune function, and skin health. One cup of pumpkin can provide a significant portion of your daily recommended intake.
Fiber: With about 3 grams of fiber per cup, pumpkin puree aids digestion and helps promote a feeling of fullness, which is beneficial for weight management.
Potassium: An essential mineral that helps regulate blood pressure. A cup contains a good amount of potassium, beneficial for heart health.
Antioxidants: In addition to beta-carotene, pumpkin contains other antioxidants that help fight free radical damage in the body.

How to Make Homemade Pumpkin Puree

Making your own puree is a simple process that gives you complete control over the final product. Here is a straightforward method:

Select Your Pumpkin: Choose a small 'pie' or 'sugar' pumpkin, as they have the best flavor and texture for puree. Avoid large, carving pumpkins.
Prep the Pumpkin: Preheat your oven to 400°F (200°C). Wash the pumpkin, cut it in half, and scoop out the seeds and stringy pulp. Save the seeds for roasting if you like.
Roast: Place the pumpkin halves cut-side down on a parchment-lined baking sheet. Roast for 45-60 minutes, or until fork-tender.
Cool and Scoop: Let the pumpkin cool completely. Once cool, scoop the soft flesh out of the skin.
Puree: Place the cooked pumpkin flesh in a food processor or blender. Blend until completely smooth. If the puree seems too watery, you can drain it in a fine-mesh sieve for a thicker consistency. For a thinner puree, you can add a small amount of water.

For more detailed nutritional information, consult a reliable source like the USDA's FoodData Central system: https://fdc.nal.usda.gov/fdc-app.html#/?query=pumpkin.

Conclusion

While the exact calorie count for a cup of homemade pumpkin puree can vary slightly depending on your preparation method, it remains a fantastic low-calorie, nutrient-rich ingredient. At roughly 49 to 85 calories per cup, it's an excellent addition to your diet, providing essential vitamins, minerals, and fiber without a significant caloric load. Making your own puree is an easy and rewarding process that ensures you are using a pure, wholesome product free from any added sugars or preservatives. So, whether you are baking, cooking, or simply adding a scoop to your smoothie, you can enjoy the many benefits of homemade pumpkin puree with confidence.

Frequently Asked Questions

The calorie count for homemade puree can vary, often ranging from 49 to 85 calories per cup depending on water content and cooking method. Canned puree typically has a more consistent calorie count, around 83 calories per cup, because it is more concentrated.

Both are healthy, but homemade puree is often considered healthier because you have complete control over the ingredients and can ensure it contains no additives or preservatives. Both are excellent sources of Vitamin A and fiber.

For the best flavor and texture, use a small 'sugar pie' pumpkin. They have sweeter, denser flesh than larger carving pumpkins, which are often too stringy and watery.

To keep the calorie count at its lowest, avoid adding any oil, butter, or sugar during the cooking and pureeing process. You can also drain any excess water after boiling to concentrate the flavor and nutrients without adding extra calories.

Yes, pumpkin puree is a great food for weight loss. It is low in calories, high in fiber, and predominantly water, which helps you feel full without consuming many calories. It makes a healthy, filling addition to meals and snacks.

Beyond pies and muffins, you can use pumpkin puree in soups, stews, curries, and smoothies. It also works as a great fat replacement in baking or as a nutrient-dense addition to sauces and side dishes.

Store homemade pumpkin puree in an airtight container in the refrigerator for up to a week. For longer storage, freeze it in freezer bags or ice cube trays for easy portioning in the future.