Key Takeaways
- Pumpkin pie and apple pie have a similar amount of calories and fat per slice.
- Pumpkin pie may be the better choice if you’re looking for more protein, fiber, and vitamins.
- Apple pie may be slightly lower in sugar, although neither type of pie is generally considered low-sugar.
Both apple pie and pumpkin pie are delicious treats, and while neither pie is likely to win any superfood contests, they do offer varying amounts of protein, fiber, and vitamins and minerals that may make one a more balanced choice than the other.
Higher in Protein: Pumpkin Pie
Pumpkin pie is higher in protein than apple pie. A slice of pumpkin pie contains about 7 grams of protein. A comparably-sized slice of apple pie contains about 2 grams of protein.
Protein can help you feel more satisfied for longer, and your body needs it to build and repair tissue. A person who eats about 2,000 calories per day may need about 100 grams of protein daily.
Higher in Vitamins and Minerals: Pumpkin Pie
Both apple pie and pumpkin pie have vitamins and minerals, but pumpkin pie comes out on top.
A slice of pumpkin pie contains more than 50% of the recommended daily intake of vitamin A. This vitamin, also known as retinol, supports healthy vision and eyes as well as your immune system and reproductive health, among other bodily functions. Pumpkin pie is one of the top foods highest in vitamin A.
Apples are a source of antioxidants, including vitamins C and E, that are associated with lower cholesterol and other heart-healthy benefits. However, the vitamins in apple pie are not as concentrated as vitamin A is in pumpkin pie. For example, a slice of apple pie contains only about 2% of your recommended daily intake of vitamin C.
Iron is a mineral that helps your body produce healthy blood, and apple pie tends to have slightly more, although the amount is comparable between pies. A slice of apple pie contains about 10% of your daily recommended iron intake. A slice of pumpkin pie, on the other hand, only has about 6% of your recommended daily iron.
Higher in Fiber: Pumpkin Pie
Dietary fiber helps support healthy digestion and proper gut health. It’s found in both pumpkin and apples (as well as other fruits, vegetables, and grains), but pumpkin pie has the upper hand on fiber content. A slice of pumpkin pie contains about 9% of your recommended daily fiber intake.
Apple pie only contains about 5% of the recommended daily amount of fiber.
Lower in Sugar: Apple Pie
If you’re looking to keep your sugar intake down, apple pie has a slight advantage. A typical slice of apple pie has about 26 grams of sugar. That’s a lot—experts recommend consuming no more than 25-36 grams of sugar per day—but not as much as the 34.9 grams in a similar-sized slice of pumpkin pie.
They’re Similar in Calories and Fat
The pies have a comparable amount of calories: approximately 350 calories per slice.
Pumpkin pie may have a reputation of having fewer calories because it only has one calorie-laden pie crust, while apple pie commonly has a double crust. While that’s true, the condensed milk in pumpkin pie adds calories, making it comparable to apple pie. However, you can lower the amount of calories in your pumpkin pie by using evaporated skim milk.
When it comes to fats, pumpkin and apple pies are just about even. A slice of pumpkin pie contains about 14 grams of fat, including about 5 grams of unhealthy saturated fats. A similarly sized slice of apple pie contains about 13-16 grams of fat, including about 4 grams of saturated fats.
Nutritional Comparison
Here’s the nutritional information for one slice (142 grams) of either pumpkin or apple pie.
| Pumpkin Pie | Apple Pie | |
|---|---|---|
| Calories | 361 | 349 |
| Protein | 8 grams (g) | 3 g |
| Fat | 14 g | 16 g |
| Carbohydrates | 54 g | 49 g |
| Fiber | 3.0 g | 1 g |
| Sugar | 34.9 g | 26 g |
Occasional Treats Can Be Part of a Healthy Diet
Pumpkin pie and apple pie have some healthy qualities, including their fiber and vitamin content. And yet, they also contain lots of sugar and saturated fats, which can have a negative impact on your health.
An occasional treat can be part of a healthy diet, however. Just be sure to indulge mindfully and in moderation.
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