What Has More Sugar, Pumpkin Pie or Apple Pie? A Holiday Dessert Showdown

December 14, 2025 •

4 min read

According to a NielsenIQ survey, 57% of consumers prefer pumpkin pie over apple pie for Thanksgiving, but when it comes to sugar content, personal preference isn't the only factor. The nutritional differences between these two holiday classics might surprise you, and the answer to which has more sugar isn't always clear-cut.

Quick Summary

Apple pie often contains more total and added sugar than pumpkin pie, primarily due to the double crust and the significant amount of sugar needed for the fruit filling, though total sugar is highly recipe-dependent.

Key Points

Total Sugar: A classic apple pie with a double crust typically has more total sugar than a single-crust pumpkin pie.
Recipe Matters: Sugar content varies significantly based on the recipe, particularly for homemade vs. store-bought options.
Double Crust Factor: The extra crust on an apple pie adds substantially to its overall carbohydrate, calorie, and sugar content.
Pumpkin's Health Edge: Pumpkin pie, with its vegetable base, often has fewer calories and more vitamin A than apple pie.
Ingredient Choice: Using plain canned pumpkin puree gives bakers more control over added sugars than pre-sweetened pumpkin pie mix.
Moderation is Key: Both are indulgent desserts, and enjoying smaller portions mindfully is the best approach for managing sugar intake.

The Main Differences: Crust vs. Filling

The fundamental structure of pumpkin and apple pie plays a crucial role in their final sugar content. A standard pumpkin pie is typically made with a single crust—a base layer of pastry filled with a rich, spiced custard. In contrast, a classic apple pie recipe almost always features a double crust, adding a top layer of dough which significantly increases the total carbohydrates, fats, and calories. This extra crust also means more added sugar is needed to balance the flavor.

Furthermore, the filling composition differs greatly. Pumpkin pie is made with a puree, providing a single, relatively uniform layer. While it does contain added sugars, the base is a vegetable rich in fiber and vitamins, which can help regulate blood sugar. Apple pie's filling consists of fruit, which contributes its own natural sugars, but also typically requires a substantial amount of added white or brown sugar to achieve the desired sweetness and syrupy consistency.

Apples: A Case of Natural vs. Added Sugar

While apples do contain natural fruit sugars, a dessert apple pie recipe relies heavily on added sweeteners. The type of apple used also impacts the final sugar profile; a sweeter variety might require less added sugar than a tart Granny Smith. Despite the fruit's fiber and vitamin C content, the buttery crust and added sugar can quickly negate some of its nutritional benefits.

A Slice-by-Slice Nutritional Breakdown

Here is a comparison of representative nutritional data for one slice of pumpkin pie and apple pie, though these figures can vary dramatically based on the specific recipe:


Nutritional Aspect	Pumpkin Pie	Apple Pie
Calories	292	345
Total Sugar	26g	33g
Added Sugar	22g	17g
Fat	9g	10g
Saturated Fat	3g	4g
Protein	7g	4g
Fiber	3g	5g
Sodium	174mg	147mg

Note: The "added sugar" data from this specific source can be misleading, as other analyses show apple pie often has more total and added sugar overall due to the double crust. Total sugar is a more reliable indicator, and this example shows apple pie having a higher amount.

How Added Sugars Factor In

The table above shows a specific example, but general trends hold true. The extra crust in an apple pie contributes more calories, fat, and carbs, and many recipes call for ample added sugar to sweeten the apples and thicken the filling. Pumpkin pie's filling contains less sugar than many apple pie fillings, but it is important to remember that most canned pumpkin pie mix contains added sugar. Using plain pumpkin puree gives the baker more control over the sugar content.

How to Reduce Sugar in Your Favorite Pies

For those watching their sugar intake, there are several ways to enjoy your favorite pie without the added guilt. A mindful approach can help you reduce sugar without sacrificing flavor.

Modify the Crust: Opt for a single crust or a crumb crust made from nuts or low-sugar cookies instead of a traditional buttery, flaky double crust. This instantly cuts down on added sugars and fats.
Control the Filling: When making pumpkin pie, use plain canned pumpkin puree instead of canned pumpkin pie mix, which is pre-sweetened. For apple pie, use naturally sweeter apples or a combination of apples and spices like cinnamon, nutmeg, and allspice to enhance flavor without relying on sugar.
Adjust Sweeteners: Experiment with reducing the sugar called for in recipes or substituting with natural sweeteners like honey or maple syrup, though these still contain sugar and should be used in moderation.
Serve Smaller Portions: Enjoying a smaller slice and savoring every bite can be more satisfying than eating a large portion mindlessly. You can also share a slice with a friend.

The Role of Natural Ingredients

Both pies offer some nutritional benefits from their main ingredients. Pumpkin is a good source of fiber, vitamins A and C, and potassium. Apple pie, while higher in sugar and fat, provides fiber and vitamins from the fruit itself. The key is to remember that both are desserts and should be treated as an indulgence rather than a health food.

Conclusion: Enjoying Your Favorite Pie Mindfully

While the answer to which pie has more sugar largely depends on the specific recipe, classic apple pie, with its traditional double crust and sweetened fruit filling, generally contains more total sugar than a standard single-crust pumpkin pie. However, both desserts contain significant amounts of added sugar, and moderation is key, especially during the holiday season. By being aware of the ingredients and portion sizes, you can make an informed choice and truly savor your preferred holiday dessert without overdoing it. After all, the best pie is the one you enjoy most. For more details on the nutritional breakdown, you can check out this article on Which Pie Is Healthier: Apple or Pumpkin?.

Frequently Asked Questions

A classic apple pie often has more added sugar due to the extra sugar in the fruit filling and the extra pastry in the double crust, though the exact amount is highly dependent on the recipe.

Pumpkin pie is generally considered the healthier choice because it is lower in calories, fat, and often total sugar. Its filling is also packed with nutrients like vitamin A from the pumpkin itself.

The sugar content of apple pie varies significantly by recipe. However, some nutritional guides indicate a single slice can contain over 30 grams of total sugar, including natural fruit sugar and added sweeteners.

A representative slice of pumpkin pie can contain around 25-29 grams of total sugar, with the amount depending heavily on whether the recipe uses plain puree or canned pie mix.

The main sources of sugar in an apple pie are the added sugar mixed with the apples in the filling, the sugar used in the crust, and the natural sugars from the apples themselves.

The sugar in a pumpkin pie primarily comes from added sweeteners like brown and white sugar in the custard filling. The use of pre-sweetened canned pumpkin pie mix is another significant source.

To make a lower-sugar pie, you can use a single crust instead of a double, reduce the amount of added sugar in the recipe, or substitute some sugar with natural flavor enhancers like extra cinnamon or vanilla extract.