Which Pie Is Healthier: Apple or Pumpkin? (2024)

FAQs

Which Pie Is Healthier: Apple or Pumpkin? ›

The pumpkin pie wins on calories, saturated fat, protein and calcium. But the apple pie takes the cake when it comes to fiber, sugar (both total and added) and sodium. So what's a pie aficionado to do? Well, if you're watching calories go for the pumpkin-it almost always has fewer because of the single crust.

"Pumpkin is rich in vitamins and minerals, particularly vitamin A, which is essential for eye health and immune function. It's also lower in calories and fat compared to apple pie. Pumpkin pie contains more dietary fiber than apple pie, thanks to the pumpkin puree.

But the apple pie takes the cake when it comes to fiber and potassium, and it has less added sugar. So what's a pie aficionado to do? Well, if you want to consume fewer calories, go for the pumpkin—it almost always has fewer because of the single crust. You could also take a sliver of both pies.

A modest slice of apple pie has more than 400 calories and about 20 grams of fat (five of those come from the less-healthy saturated fats). Add some ice cream or whipped cream, and you're looking at well over 500 calories, which knocks out 25% of the average 2,000-calorie diet.

Pumpkins are a superfood because they're high in many nutrients essential for a well-functioning body, including: fiber, carotenoids, potassium, vitamins A, E, and C, omega-3 fatty acids, zinc, selenium, iron, magnesium, and beta-carotene.

“Pumpkin is high in potassium, which is a key ingredient for heart health,” Zumpano says. A cup of pumpkin contains 16% of your daily recommended amount of potassium. And it also has heart-healthy vitamin C, fiber and antioxidants, which can help prevent heart disease.

However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.

Usually a pastry top but it can be meringue in lemon meringue pie or potato in shepherds pie. Otherwise, it's a tart. The most unhealthy “pie” is treacle tart. This is wall-to-wall sugar in a pastry base.

Pecan pie contains more calories but offers you plenty of nutrients that you can't find in any other pie. On the other hand, pumpkin pies have a lower calorie content. But pumpkins contain fewer nutrients compared to pecans. Hence, both of these pies are healthy in their own way.

What is the healthiest dessert? ›

For good reason, apples are the prominent ingredient in apple pie. They are a rich source of minerals, vitamins, and antioxidants that are good for overall health. Apples contain dietary fiber, which can improve digestive health and help regulate blood sugar levels.

With a slice of apple pie, you get to eat proteins that are required in building and repairing muscles and tissues. It is likewise important in creating antibodies to boost your defenses.

The pumpkin pie wins on calories, saturated fat, protein and calcium. But the apple pie takes the cake when it comes to fiber, sugar (both total and added) and sodium. So what's a pie aficionado to do? Well, if you're watching calories go for the pumpkin-it almost always has fewer because of the single crust.

Pumpkin is very healthy and considered safe for most. However, some people may experience allergies after eating pumpkin (32). It's also considered mildly diuretic, which means eating a lot of pumpkin may induce a “water pill”-like reaction, increasing the amount of water and salt your body expels through urine (33).

But if you're looking to maintain a healthy lifestyle this winter, you should eat pumpkin pie in moderation (and always used canned pumpkin, not pie mix).

However, pumpkin is likely not the source of the high calories. Most of the calories are coming from the fat and the sugar used to make the dessert taste so good.

The contrast between a creamy pumpkin filling and a perfect flaky crust nears pie perfection. Also, pumpkin pie is good for you, packed with beta carotene and other nutrients; tell yourself you're eating your vegetables as dessert, and it will be only half a lie.

Processing pumpkins, sometimes called “pie” or “sweet” pumpkins, are more desirable for baking or cooking. These pumpkins have high sugar content, are more flavorful, less watery, and have smooth-textured flesh. Pie pumpkins are generally smaller and have a less grainy texture compared to jack-o-lantern pumpkins.

One slice of pumpkin pie contains more than the recommended daily value of vitamin A, which benefits eyesight and the immune system. Pumpkin filling also has potassium, vitamin C and iron, which will all boost your mood.