Nutrition Diet: What type of pie has the least amount of sugar?

October 7, 2025 •

4 min read

While a typical cake can have a sugar-to-flour ratio over 100%, many fruit pies contain a comparatively lower added sugar-to-fruit ratio, making them a better dessert option. But among the many delicious choices, it's common to wonder: What type of pie has the least amount of sugar? The answer lies in the ingredients of the filling and whether you opt for a single or double crust.

Quick Summary

This article compares the sugar content of various pies, highlighting that custard-based pies made with vegetables like pumpkin and sweet potato, or those with naturally sweet fruit fillings, typically contain the lowest sugar. It offers practical tips for reducing sugar in homemade recipes, including ingredient swaps and alternative sweeteners.

Key Points

Choose Pumpkin or Sweet Potato: These vegetable-based custard pies are naturally lower in sugar and high in nutrients when made from scratch using pure puree.
Favor Fruit Pies with Minimal Sweeteners: Berry and peach pies, especially when made with ripe fruit, require less added sugar to achieve a delicious flavor profile.
Beware of Corn Syrup and Cream Fillings: Pies like pecan are loaded with corn syrup and sugar, while cream pies contain high sugar content for sweetness and texture.
Go with a Single Crust: A single-crust pie, as is typical with pumpkin and sweet potato, reduces overall sugar, fat, and calories.
Enhance Flavor with Spices: Using warming spices like cinnamon, nutmeg, and ginger can naturally enhance sweetness and mask the reduction of sugar.
Experiment with Natural Sweeteners: Maple syrup, agave, or honey can be used as healthier alternatives to refined sugar in many pie recipes.
Reduce Sugar in Baking: In recipes where sugar is primarily for sweetness, you can often reduce the amount by 10-30% without significant changes to texture.

Comparing the Sugar Content in Popular Pies

Understanding which pies are naturally lower in sugar involves looking at their core ingredients. While fillings can vary significantly, vegetable-based custards and fruit pies often contain less sugar than richer, cream-filled, or syrupy options.

The Lowest-Sugar Pie Contenders

Pumpkin Pie: A popular holiday favorite, pumpkin pie is frequently cited as one of the lowest-sugar and most nutrient-dense options available. When made from pure pumpkin puree (not pre-sweetened filling) and with a single crust, it offers fiber, potassium, and vitamin A. The pumpkin's inherent flavor and richness, combined with spices like cinnamon and nutmeg, means less added sugar is needed for a satisfying taste.
Sweet Potato Pie: Similar to pumpkin pie, sweet potato pie can be a low-sugar alternative. Sweet potatoes are naturally sweeter and richer in nutrients like vitamin A and fiber than pumpkin, meaning they require minimal added sweeteners. A sweet potato pie can offer a fluffy texture and rich flavor with less added sugar than many other desserts.
Berry and Peach Pies: Pies featuring naturally sweet fruit like peaches, blueberries, or mixed berries often have lower added sugar content, especially when the fruit is ripe. Ripe berries are sweet on their own, allowing for a substantial reduction in added sugar. Fresh or frozen berries with a small amount of sweetener and thickener can result in a delicious, low-sugar treat packed with antioxidants.

The Highest-Sugar Pies to Approach with Caution

While these pies can be enjoyed in moderation, they are typically higher in sugar and calories:

Pecan Pie: This pie is a sugar offender, often relying on high-fructose corn syrup or a large amount of sugar for its filling. The corn syrup and the nuts make it one of the most calorie-dense pies on the menu.
Cream and Custard Pies: Pies like banana cream or chocolate cream often have higher sugar content due to their creamy, sugary fillings. These pies use sugar for both sweetness and structure, making it harder to reduce the sugar without impacting the texture.

Customizing Your Pie for Lower Sugar

When baking at home, you have total control over the ingredients, allowing you to significantly lower the sugar content without sacrificing flavor. Here are some actionable tips:

Embrace Naturally Sweet Ingredients: Choose fruits like ripe peaches, sweet berries, or sweet potatoes that provide natural sweetness. This can significantly reduce the amount of added sugar needed.
Use Sugar Substitutes: For recipes where sugar is essential for sweetness, consider alternatives like stevia, erythritol, or monk fruit. It's crucial to follow the manufacturer's instructions, as the conversion ratio and baking properties can differ from regular sugar.
Swap Sweeteners: For baked goods that rely on some sugar, consider natural sweeteners like maple syrup, honey, or agave. Note that these alternatives may require reducing other liquids in the recipe and lowering the baking temperature slightly.
Add Spices for Flavor: Boost flavor with spices like cinnamon, nutmeg, ginger, and allspice. These warm spices can help compensate for the reduction in sweetness without adding calories.
Mind the Crust: The crust can be a significant source of calories and refined carbohydrates. Opt for a single crust, a crumble topping made with oats and nuts, or go crustless for a lighter dessert.
Try Small Portions: Enjoying a smaller slice or making mini-pies can help with portion control and mindful indulgence.

How the Pies Compare: A Nutritional Snapshot

This table provides a general comparison, but remember that specific recipes and serving sizes will alter the actual nutritional values.


Pie Type	Typical Sugar Content (approx. per slice)	Notes on Sugar	Crust
Peach Pie	9-15 grams	Naturally sweet fruit requires minimal added sugar.	Can be single or double crust.
Sweet Potato Pie	13-20 grams	Natural sweetness of potato reduces need for extra sugar.	Typically single crust.
Blueberry Pie	15-20 grams	Uses naturally sweet berries; can vary based on ripeness.	Can be single or double crust.
Pumpkin Pie	15-29 grams	Lower in added sugar than many other pies, very customizable.	Typically single crust.
Apple Pie	23-29 grams	Sugar depends on apple variety and recipe; often has a double crust.	Can be single or double crust.
Pecan Pie	29-45 grams	Very high due to corn syrup-based filling.	Typically single crust.

Conclusion: Choosing the Right Slice

When considering what type of pie has the least amount of sugar, pumpkin, sweet potato, and fruit pies made with naturally sweet berries or peaches are your best bet. Not only do they have the potential for lower added sugar, but they also come with a greater number of nutrients compared to rich, cream-based or corn syrup-filled pies like pecan. For the most control, a homemade pie allows you to experiment with natural sweeteners, spices, and crust alternatives. Ultimately, mindful choices—like opting for a slice of pumpkin pie with a single crust—can satisfy your sweet tooth while keeping your nutritional goals in mind. For more on reducing sugar in baking, resources like King Arthur Baking offer excellent insights.

Frequently Asked Questions

Yes, many sugar substitutes like stevia, erythritol, and monk fruit can be used to lower the sugar in pies. Be sure to follow the manufacturer's instructions for conversion, as the sweetness and baking properties may differ from regular sugar.

Absolutely. Eliminating the crust removes a significant source of refined carbohydrates, calories, and sugar, making it an excellent option for those focused on a low-sugar diet. Crustless pumpkin or berry pies are great alternatives.

To reduce sugar in fruit pie fillings, use ripe, naturally sweet fruit. You can also enhance the sweetness perception with spices like cinnamon or nutmeg. Cook down a portion of the fruit first to naturally thicken and concentrate the flavor.

While both can be relatively healthy, pumpkin pie often has fewer calories and less added sugar, especially with a single crust. Apple pie can have a higher sugar content and typically has a double crust, but can be made healthier with adjustments.

Yes, many people find sugar-free pumpkin pie delicious. The natural flavor of pumpkin, combined with spices, holds up well when the added sugar is reduced or replaced with an alternative sweetener.

While brown sugar has a different flavor, it is not significantly healthier than white sugar. However, some recipes can use less brown sugar because its stronger molasses flavor adds richness, allowing for a slight reduction.

Agave nectar is a natural sweetener that can replace corn syrup or sugar in pies like pecan pie. Like other liquid sweeteners, it is sweeter than sugar, so you can use less. Adjusting other liquids in the recipe is important to maintain the right consistency.