How Much Protein Is in Pie? Sweet Versus Savory Varieties

November 6, 2025 •

3 min read

According to nutritional data, a commercially prepared apple pie slice contains only about 2.2 grams of protein, a stark contrast to savory varieties. How much protein is in pie is not a simple question, as the answer varies dramatically based on the type of filling and crust used, with some options providing a substantial protein boost while others offer only minimal amounts.

Quick Summary

The protein content of a pie depends heavily on its ingredients. Savory pies with meat, eggs, or lentils can be a significant protein source, while sweet fruit or cream pies offer minimal protein from eggs and flour. The crust typically contributes a small amount, but specialized recipes can boost this.

Key Points

Savory pies are protein-rich: Pies with meat, eggs, and legumes are the highest in protein, making them a more balanced meal.
Sweet pies are protein-poor: Dessert pies, particularly fruit-based ones, contain minimal protein primarily from the flour in the crust.
Crust protein is minimal: The traditional flour-based crust contributes very little protein to the overall pie unless a high-protein recipe is used.
Customization is key: The best way to increase a pie's protein is to use high-protein ingredients like lean meat, lentils, dairy, or cottage cheese in the filling.
Fillings drive nutritional value: The filling determines most of the pie's nutritional profile; a meat or egg filling radically changes the protein count compared to a fruit or sugar filling.

The amount of protein in any given pie is not uniform; it is a direct reflection of its constituent parts. While many associate pies with sugary fillings, the category is broad, encompassing savory dishes that can serve as a fulfilling meal. Understanding the nutritional profile of different types of pie can help you make more informed dietary choices.

The Protein Content in Dessert Pies

Dessert pies are, for the most part, low in protein. The primary sources of protein in these pies come from the flour in the crust, and in some cases, the eggs or dairy in the filling. The overall macronutrient profile is typically dominated by carbohydrates and fat, especially in commercially prepared versions. For example, a standard serving of apple pie provides very little protein. A custard or pumpkin pie will contain a slightly higher amount due to the inclusion of eggs and milk in the filling. However, even these are not considered significant protein sources.

Breaking Down Common Dessert Pies

Fruit Pies (e.g., Apple, Cherry): The protein content is minimal, derived mostly from the enriched flour in the crust. The fruit filling contributes trace amounts but is primarily a source of carbohydrates and fiber.
Custard Pies (e.g., Egg Custard, Pumpkin): The inclusion of eggs and dairy products like milk significantly increases the protein count compared to fruit pies.
Cream Pies (e.g., Banana Cream, Chocolate Cream): These pies use dairy and sometimes gelatin, adding a moderate amount of protein, though the overall nutrition can still be dominated by sugar and fat.

The Protein Power of Savory Pies

In stark contrast to their sweet counterparts, savory pies can be a robust source of high-quality protein. The filling in these pies often features meat, poultry, or legumes, making them a complete and balanced meal. For example, a meat pie can contain over 8 grams of protein per 100g, while a single serving of a cottage pie can offer more than 35 grams. This difference is a major reason why savory pies can be a more satisfying and nutritious option.

High-Protein Filling Examples

Meat Pies (Steak, Chicken): The meat is the main contributor of high-quality protein, which is vital for muscle repair and bodily function.
Shepherd's/Cottage Pie: These utilize minced meat, along with vegetables and a mashed potato topping, creating a meal rich in protein and other nutrients.
Vegetarian Pies: Recipes can be developed using ingredients like lentils, textured vegetable protein (TVP), or beans to provide a substantial plant-based protein source.

Comparison Table: Protein in Different Pie Types


Pie Type	Primary Protein Source	Approx. Protein (per 100g)	Notes
Apple Pie (Commerical)	Enriched flour	~1.9-2.2 g	Very low protein. High in carbs and sugar.
Fruit Pie (Commerical)	Enriched flour	~3.1 g	Similar to apple pie, low protein.
Egg Custard Pie	Eggs, Dairy	~5.5 g	Moderate protein due to eggs and milk.
Pumpkin Pie	Eggs, Dairy	~4.25 g (per slice)	Moderate protein from egg and milk filling.
Meat Pie	Meat	~8.6 g	High protein. Also good source of iron.
High-Protein Savory Pie	Cottage cheese, TVP, Lentils	Varies	Can be very high, depending on recipe.

Customizing Your Pie for Higher Protein

For those looking to increase their protein intake through pie, customizing a homemade version is the best approach. While a standard pie crust offers minimal protein, you can modify it. Some recipes incorporate ingredients like cottage cheese to boost the crust's protein content. However, the most significant impact comes from changing the filling.

For Sweet Pies: Incorporate Greek yogurt or cottage cheese into cream-based fillings. Use a nut-based crust with added protein powder. A cheesecake, while not a traditional pie, is a high-protein dessert alternative.
For Savory Pies: Choose lean meats, add more vegetables and legumes like lentils or chickpeas, or use vegetarian substitutes like TVP or high-protein tofu. For a high-protein vegetarian shepherd's pie, use lentils and TVP in the filling.

Conclusion: It's All in the Ingredients In conclusion, the amount of protein in pie is not a fixed number but a variable based entirely on its components. Sweet, fruit-based pies are generally low in protein and higher in sugar and fat. In contrast, savory pies featuring meat or high-protein plant-based fillings can be excellent protein sources. By thoughtfully choosing your ingredients, you can make pie a more nutritionally balanced part of your diet. For a truly high-protein option, focusing on savory pies or adapting recipes with protein-rich additions will yield the best results.

For more nutritional information and recipe inspiration, visit the Fit Foodie Finds website.

Frequently Asked Questions

Yes, savory pies, such as steak and meat pies, can be excellent sources of protein due to their primary ingredients. However, most sweet, fruit-based pies are not considered a good source.

The filling adds the most protein. High-protein fillings include meat, eggs, dairy products like cottage cheese, or plant-based options such as lentils and textured vegetable protein (TVP).

You can increase the protein in a dessert pie by using a high-protein crust, like one made with cottage cheese, or by incorporating high-protein additions like Greek yogurt into a cream-based filling.

Yes, while standard enriched flour provides a small amount of protein, using a different type of flour like wheat starch or specific low-protein mixes will change the crust's protein content.

Yes, homemade pies often have greater variation. You have complete control over the ingredients, allowing you to use leaner meats, more vegetables, or high-protein additions, whereas commercially-made pies follow standardized recipes.

Fruit pies are generally low in protein but can provide some fiber and vitamins from the fruit filling. They are primarily a source of carbohydrates and sugars, not protein.

A good high-protein alternative is a cheesecake, which uses cheese and eggs as its base. For a savory alternative, a shepherd's pie with a lentil and TVP filling offers substantial protein.