Which is Healthier, Apple Pie or Pumpkin Pie?

November 3, 2025 •

3 min read

According to USDA data, one slice of commercially prepared pumpkin pie has approximately 323 calories, often fewer than a standard apple pie. But is counting calories the full story? We'll delve into the details to uncover which is healthier, apple pie or pumpkin pie.

Quick Summary

This article compares the nutritional content, primary ingredients, and overall health implications of apple pie and pumpkin pie. It examines key factors like calories, sugar, fat, and micronutrients to determine the better option for a health-conscious dessert choice.

Key Points

Pumpkin Pie is Generally Healthier: It typically has fewer calories, less fat, and less added sugar than apple pie, thanks to its single crust and vegetable-based filling.
Pumpkin Offers Superior Nutrients: Pumpkin pie is rich in beta-carotene (converted to Vitamin A), which is excellent for vision and immunity, as well as being a good source of fiber, potassium, and Vitamin C.
Apple Pie is High in Sugar and Fat: A traditional apple pie's double crust and high sugar filling often lead to a higher calorie and saturated fat count, negating some of the health benefits of the fruit.
Spices Add Health Benefits to Both: Both pies typically contain spices like cinnamon and nutmeg, which have antioxidant and anti-inflammatory properties.
Moderation and Customization are Key: The healthiest approach is to practice portion control or modify recipes (e.g., use a single, whole-wheat crust and less sugar) for either pie.
Commercial vs. Homemade Varies Greatly: The nutritional value depends heavily on the recipe; a homemade pie using less sugar and healthy alternatives can be a much healthier option than a store-bought version.

Apple Pie vs. Pumpkin Pie: The Ultimate Nutritional Showdown

When the holidays arrive, the debate over which pie is superior rages on. But for those watching their diet, the question isn't about flavor—it's about which dessert offers a healthier indulgence. While both are treats, their nutritional profiles are surprisingly different. From the type of crust to the key ingredients in the filling, a deeper look reveals why one is generally considered the better choice for your health.

The Case for Apple Pie

Apple pie starts with a fruit, which is its primary strength. Apples are a great source of dietary fiber, vitamins, and antioxidants like quercetin. Fiber is crucial for digestive health and helps promote a feeling of fullness. Cinnamon, a common spice in apple pie, adds anti-inflammatory properties and may help regulate blood sugar. However, a traditional apple pie is often made with a double crust, which significantly increases the calorie, sugar, and fat content. The apples themselves are often coated in excessive sugar to create the sweet filling, and the buttery crust contributes saturated fat.

The Case for Pumpkin Pie

Pumpkin pie's core ingredient is a vegetable, and it comes with a wealth of nutritional benefits. Pumpkin puree is rich in vitamins and minerals, most notably vitamin A from beta-carotene, which is essential for vision, immune function, and skin health. It also contains fiber, potassium, and vitamin C. Compared to apple pie, pumpkin pie typically has a single crust, resulting in fewer calories and less fat per slice. The filling itself also tends to be lower in added sugar and saturated fat, especially when using plain pumpkin puree instead of canned pie mix. The warm, earthy spices like cinnamon, nutmeg, and ginger further contribute anti-inflammatory and antioxidant benefits.

Ingredient Breakdown: A Side-by-Side Comparison


Nutrient Factor	Apple Pie (Commercial)	Pumpkin Pie (Commercial)
Calories	Higher (~300-350 kcal)	Lower (~280-320 kcal)
Crust	Often double-crusted	Typically single-crusted
Primary Ingredient	Apples (fruit)	Pumpkin (vegetable)
Fiber	Higher content (from apples)	Good source (from pumpkin)
Vitamin A	Lower levels	Excellent source (beta-carotene)
Protein	Lower levels	Higher content
Added Sugar	Often higher	Often lower, especially with homemade
Antioxidants	Quercetin from apples	Beta-carotene from pumpkin
Overall Health Score	Lower	Higher

How to Make Each Pie Healthier

Regardless of your preference, there are ways to improve the nutritional profile of either dessert. When making apple pie, consider using less sugar, opting for a whole-wheat crust, or skipping the top crust entirely. Using a nut-based crust or healthier fats can also make a difference. For pumpkin pie, using plain canned pumpkin puree instead of sweetened mix gives you control over the added sugar. You can also use low-fat milk or a healthier sweetener alternative. Portion control is key for both, as they remain indulgent treats. Savoring a small slice mindfully can provide all the enjoyment without the guilt.

Conclusion: The Clear Winner

While both apple and pumpkin pie are delicious seasonal desserts, pumpkin pie holds the edge as the healthier option. Its single crust, lower calorie count, and superior vitamin and mineral profile make it a better choice for those watching their diet. The rich beta-carotene content from the pumpkin puree, coupled with less added sugar in many recipes, offers more nutritional value per bite. Ultimately, moderation is the most important factor. Enjoying a small piece of whichever pie you prefer is a balanced approach to holiday eating.

This article's nutritional information is based on general recipes and commercial products. Exact values can vary significantly depending on the recipe and ingredients used. For comprehensive nutritional data, you can consult the USDA FoodData Central database.

Frequently Asked Questions

While it is still a dessert containing sugar and fat, pumpkin pie has nutritional benefits from the pumpkin puree itself. It is a good source of Vitamin A, fiber, and other minerals that contribute to overall health when eaten in moderation.

Apple pie often has more calories primarily because of its double crust. The additional pastry, butter, and sugar significantly increase the calorie and fat content compared to a standard single-crust pumpkin pie.

Yes, you can make a healthier pumpkin pie by using a whole-wheat or nut-based crust, opting for plain pumpkin puree over canned mix, and reducing the amount of added sugar.

The biggest drawback is the high amount of added sugar and saturated fat, largely due to the double-crust design. This can lead to blood sugar spikes and higher overall calorie intake.

While both contain fiber, traditional apple pie can sometimes have slightly more fiber due to the large amount of apples used. However, pumpkin pie is also a good source, especially since many apple pies add a lot of sugar that negates the fruit's natural benefits.

Yes, canned pumpkin pie mix often contains a significant amount of added sugars and other ingredients, increasing the overall calorie and sugar count. Using plain pumpkin puree gives you more control over the sugar content.

Yes, portion control is the most important factor. Enjoying a small slice of either pie and savoring it mindfully is the best way to indulge without overdoing it on calories and sugar.