Calories in Pumpkin Pies: Nutrition Facts & Serving Sizes
Per 1 cup (270g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Pumpkin pie (canned pumpkin filling) has 104 calories per 100g, with a 1 cup serving (270g) coming in at about 281 calories. That cup delivers 3g of protein, 71.3g of carbs, 0.3g of fat, and an impressive 22.4g of fiber. This data reflects canned pumpkin rather than the full pie slice, which explains the very low fat content of 0.1g per 100g. Vitamin A is the standout micronutrient at 415mcg per 100g, covering a substantial portion of the daily recommendation. Sodium is notable at 208mg per 100g. With zero sugar per 100g and high fiber, the canned pumpkin base is actually very nutrient-dense relative to its calorie count. Keep in mind that a traditional baked pie slice adds crust and sugar, pushing calories significantly higher.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (270g) | 280.8 | 3g | 71.3g | 0.3g | 22.4g |
| 100g | 104 | 1.1g | 26.4g | 0.1g | 8.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 104 | 5% |
| Protein | 1.1g | 2% |
| Total Fat | 0.1g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 26.4g | 10% |
| Dietary Fiber | 8.3g | 30% |
| Sugars | 0g | |
| Sodium | 208mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 37mg | 3% |
| Iron | 1.1mg | 6% |
| Potassium | 138mg | 3% |
| Vitamin A | 415mcg | 46% |
| Vitamin C | 3.5mg | 4% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 16mg | 4% |
| Phosphorus | 45mg | 4% |
| Zinc | 0.3mg | 3% |
| Selenium | 1.1mcg | 2% |
| Folate | 35mcg | 9% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pumpkin Pies
The canned pumpkin base used for pumpkin pie is one of the most nutrient-dense low-calorie foods available. At only 104 calories per 100g, it delivers an exceptional amount of vitamin A (415mcg), fiber (8.3g), and potassium (138mg) relative to its calorie load.
Vitamin A in the form of beta-carotene is the headline nutrient. It supports immune function, eye health, and skin integrity. A single cup of canned pumpkin provides a large portion of the daily vitamin A target. For those who don't eat many orange and yellow vegetables, pumpkin is one of the best sources available.
The fiber content (8.3g per 100g) is notably high and supports digestive health and blood sugar regulation. A high-fiber diet is consistently linked to better body weight management and longer-lasting satiety between meals.
Vitamin C (3.5mg per 100g) and folate (35mcg per 100g) add further micronutrient value. Iron at 1.1mg per 100g and potassium at 138mg per 100g round out the nutritional profile. The fat content is negligible at 0.1g per 100g, making this a very lean base ingredient. Note that pumpkin pie as a baked dessert (with crust, eggs, cream, and sugar) is considerably higher in calories than this plain pumpkin data suggests.
Dietary Considerations
Plain canned pumpkin is naturally vegan, gluten-free, and dairy-free, making it one of the most widely compatible foods across dietary restrictions. With 0.1g of fat and 104 calories per 100g, it works well in virtually any weight loss plan. However, pumpkin pie as a complete dessert includes crust, eggs, cream, and added sugar, which significantly changes the nutrition profile. As a standalone ingredient, the carb count (26.4g per 100g) is too high for strict keto. For general fitness and high-fiber eating, plain pumpkin is an excellent choice.
Daily Intake (100g)
100g of pumpkin pie provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pumpkin pie?
Canned pumpkin has 104 calories per 100g. A 1 cup serving (270g) contains about 281 calories. A traditional baked pumpkin pie slice with crust is significantly higher, typically 300-350 calories per slice.
Is pumpkin pie good for weight loss?
Plain canned pumpkin is excellent for weight loss at just 104 calories per 100g with 8.3g of fiber. The full baked pie with crust and sugar is a calorie-dense dessert and should be portioned carefully.
How much protein in pumpkin pie?
Canned pumpkin has only 1.1g of protein per 100g. A 1 cup serving provides about 3g of protein. It is not a meaningful protein source.
How much vitamin A is in pumpkin pie filling?
Canned pumpkin has 415mcg of vitamin A per 100g. A 1 cup serving delivers about 1,121mcg, which is well above the daily recommended intake for most adults.
Is pumpkin pie gluten-free?
Plain canned pumpkin is gluten-free. However, most pumpkin pie crusts contain wheat flour and are not gluten-free unless specifically made with a gluten-free crust recipe.
How much fiber is in pumpkin pie?
Canned pumpkin has 8.3g of fiber per 100g. A 1 cup serving contains about 22.4g of fiber, making it an exceptional source of dietary fiber.
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