Is Pumpkin Low-Carb Than Sweet Potatoes? A Nutritional Showdown

November 7, 2025 •

3 min read

Gram for gram, cooked pumpkin contains significantly fewer carbohydrates and calories than sweet potatoes, making it a clear winner for low-carb diets. This comparison explores the nutritional profiles to determine precisely why is pumpkin low-carb than sweet potatoes.

Quick Summary

This article provides a direct comparison of the carbohydrate content and other key nutrients in pumpkin and sweet potatoes. It details which vegetable is better suited for specific low-carb and keto dietary needs.

Key Points

Carb King: Pumpkin is substantially lower in total and net carbohydrates than sweet potatoes, making it ideal for strict low-carb and keto diets.
Nutrient Dense but Different: While both are packed with nutrients, sweet potatoes offer more fiber and certain vitamins like C and B6, while pumpkin is much lower in calories and higher in Vitamin A.
Portion Power: Sweet potatoes can be enjoyed on a moderate low-carb diet by controlling portion sizes, but they are not suitable for very-low-carb intake.
Hydration Station: Pumpkin's high water content contributes to its low-calorie density, aiding in satiety and hydration.
Preparation Matters: For both vegetables, preparation methods can influence carb content. For low-carb options, opt for roasting pumpkin or boiling sweet potatoes rather than frying.
Keto Alternative: Pumpkin puree is a versatile, low-carb alternative for adding a rich texture and flavor to a variety of keto-friendly recipes, from soups to baked goods.

The Core Carbohydrate Difference

For anyone monitoring carbohydrate intake, understanding the fundamental difference between these two orange-hued vegetables is crucial. While both are nutritious, their macronutrient profiles are far from identical. Pumpkin, a type of winter squash, is significantly lower in carbs due to its higher water content. A single cup of cooked pumpkin contains approximately 12 grams of carbohydrates, including 3 grams of fiber, resulting in 9 grams of net carbs.

Conversely, sweet potatoes are starchier root vegetables and thus pack a more substantial carbohydrate load. A medium-sized, boiled sweet potato contains around 26.76 grams of carbohydrates and 3.78 grams of fiber, leaving roughly 23 grams of net carbs. Baking the sweet potato can increase its carb count even further, with a large one containing over 37 grams of total carbs. This stark contrast in carbohydrate density is the primary reason pumpkin is a more favorable choice for strict low-carb or ketogenic lifestyles, where every gram counts.

A Detailed Nutritional Comparison

Beyond just the carbs, both pumpkin and sweet potatoes offer unique health benefits. While pumpkin is lower in calories and carbs, sweet potatoes often provide higher amounts of certain micronutrients per equal serving.

Pumpkin's Nutritional Strengths

High in Vitamin A: Pumpkin is a powerhouse of Vitamin A, offering more than 200% of the daily value in just one cup. This is crucial for vision and immune health.
Excellent for Hydration: Its high water content helps keep you full and hydrated with minimal calories.
Packed with Antioxidants: The vibrant orange color indicates a high concentration of antioxidants, including alpha-carotene and beta-carotene, which combat cellular damage.

Sweet Potato's Nutritional Strengths

More Fiber: Sweet potatoes typically contain more dietary fiber, which is excellent for digestive health and promoting stable blood sugar levels.
Richer in Vitamins: They contain higher amounts of Vitamin C and Vitamin B6 compared to pumpkin.
Potassium Powerhouse: A good source of potassium, which is vital for heart health and blood pressure regulation.

Table: Pumpkin vs. Sweet Potato Nutritional Facts (per 100g cooked)


Nutrient	Pumpkin (cooked)	Sweet Potato (boiled)
Calories	20 kcal	68 kcal
Carbohydrates	4.9 g	20.1 g
Fiber	1.1 g	3.0 g
Net Carbs	3.8 g	17.1 g
Vitamin A (%DV)	~150%	~280%
Vitamin C (%DV)	~15%	~33%
Potassium (%DV)	~9%	~7%

Note: Nutritional values can vary based on preparation and specific varietal.

Fitting Pumpkin and Sweet Potatoes into Your Diet

The decision of which vegetable to consume depends heavily on your specific dietary goals. If your aim is strict carbohydrate restriction, such as on a ketogenic diet, pumpkin is the clear choice. Its low net carb count allows for larger portions without exceeding daily limits. Sweet potato, while nutritious, is too high in carbs for a strict keto diet but can be included in moderation on other low-carb plans.

Low-Carb Recipe Ideas

For Pumpkin: Use canned pumpkin puree (without added sugar) for soups, chia puddings, or mixed into low-carb pancake batter. Roasted pumpkin cubes tossed in olive oil make a delicious side dish.
For Sweet Potato (Moderate Low-Carb): Enjoy smaller, portion-controlled servings of boiled or steamed sweet potato. Try diced sweet potato in a soup or salad, or use thinly sliced rounds as a base for loaded bites.

Conclusion

In the debate of is pumpkin low-carb than sweet potatoes, the answer is a definitive yes. Pumpkin is significantly lower in carbohydrates and calories, making it the superior option for individuals following a very-low-carb or keto diet. It provides excellent hydration and a substantial dose of Vitamin A. However, sweet potatoes should not be dismissed. They are a nutritional powerhouse, offering more fiber, Vitamin C, and potassium, and are a great source of sustained energy for those on more moderate low-carb plans. The 'better' choice ultimately depends on individual dietary needs and health objectives. By understanding these key nutritional differences, you can make an informed decision and enjoy both delicious and healthy foods in your meals.

Healthy Low-Carb Foods

Sources

Low Carb Program: Myth Busting Monday: Are sweet potatoes low carb?
Yahoo News Singapore: Pumpkin or Sweet Potato? Nutritionists Pick the Healthier Fall Favorite
Stem and Spoon: Is Pumpkin Keto Friendly? Facts and Best Recipes
UR Medicine: Nutrition Facts - Sweet potato, cooked, boiled, without skin, 1 medium
WebMD: Low-Carb Diet: Can I Eat Sweet Potatoes?
Healthline: 9 Impressive Health Benefits of Pumpkin

Frequently Asked Questions

Sweet potatoes are generally not suitable for a strict ketogenic diet due to their high carbohydrate and starch content. However, they can be included in small, carefully portioned amounts on more moderate low-carb diets.

Neither is universally 'healthier' as both offer excellent and unique nutritional benefits. The best choice depends on your specific dietary needs. Pumpkin is lower in carbs and calories, while sweet potato is higher in fiber and certain vitamins like C and B6.

Pumpkin has a significantly lower net carb count than sweet potato. For 100g cooked, pumpkin has around 3.8g net carbs, while sweet potato has about 17.1g, reflecting its denser, starchier nature.

Yes, plain canned pumpkin puree is low-carb and a great ingredient for low-carb recipes. Be sure to check the label to ensure no sugar has been added, as this can increase the carb count.

Pumpkin itself is a great low-carb alternative. Other options include butternut squash, which has less than half the carbs of sweet potato, or even cauliflower mash.

Boiling can slightly reduce the starch content of sweet potatoes, as some starches can leach into the water. However, the difference is not substantial enough to make them low-carb or keto-friendly.

Due to its high water and fiber content, pumpkin can promote feelings of fullness despite being lower in calories. Sweet potatoes also provide fiber for satiety but offer more dense energy.