Pie, pumpkin
Category: Baked Products Characteristics: Commercially Prepared
Nutrition Highlights
Serving Size
Calories
69
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 39 (57.3%) |
| Fat | 25 (36.1%) |
| Protein | 4.4 (6.4%) |
| Total | 69 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 14 (50.4%) |
| Carbohydrate | 9.9 (34.8%) |
| Fat | 2.8 (9.7%) |
| Protein | 1.1 (3.9%) |
| Ash | 0.3 (1.1%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Rich in vitamin A which promotes eye and skin health and supports immune function
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High in fiber which aids digestion and promotes gut health
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Contains antioxidants like beta-carotene which may reduce risk of chronic diseases
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Low in calories making it a good choice for weight management
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Provides potassium which supports heart health and muscle function
Risks
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High in calories and fat. A typical slice contains around 250 calories and 12 grams of fat
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High in added sugars. Pumpkin pie is often sweetened with sugar, corn syrup, or other caloric sweeteners which can contribute to weight gain and increased risk of diabetes and heart disease if consumed in large amounts
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May contain trans fats. Some commercially prepared pumpkin pies contain partially hydrogenated oils which are the main dietary source of artificial trans fats, linked to increased risk of heart disease
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Low in nutrients. While pumpkin itself contains vitamins and fiber, pumpkin pie is high in calories from fat and sugar with few essential vitamins and minerals per calorie
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Portion size matters. While an occasional small slice of pumpkin pie is unlikely to be harmful, large portions can easily exceed daily limits for calories, fat and sugar intake
Additional Information
Pie, pumpkin, commercially prepared is a popular dessert enjoyed by many, especially during the fall season. This delectable treat offers several nutritional benefits, but it is also important to be mindful of the potential risks associated with its consumption.
The primary attribute of pumpkin pie is its key ingredient, pumpkin. Pumpkins are rich in essential nutrients and provide numerous health benefits. They are an excellent source of dietary fiber, which aids in digestion and promotes satiety, helping to control appetite and maintain a healthy weight. Additionally, the fiber content in pumpkin may contribute to improved heart health by reducing cholesterol levels.
Pumpkin is also packed with essential vitamins and minerals. It is particularly high in vitamin A, which is crucial for maintaining healthy vision, supporting the immune system, and promoting proper growth and development. Furthermore, pumpkin contains significant amounts of vitamin C, an antioxidant that helps protect the body against harmful free radicals and supports collagen production for healthy skin.
Commercially prepared pumpkin pie often includes additional ingredients such as eggs, milk, sugar, and spices. While these ingredients enhance the flavor and texture of the pie, they also introduce certain risks. The high sugar content in pumpkin pie can contribute to weight gain, tooth decay, and an increased risk of chronic conditions like type 2 diabetes and heart disease. Therefore, it is important to consume pumpkin pie in moderation and be mindful of overall sugar intake.
Moreover, the crust of commercially prepared pumpkin pie is typically made with refined grains, which lack the nutritional benefits of whole grains. Refined grains have been stripped of their bran and germ, resulting in a loss of fiber, vitamins, and minerals. This can lead to a spike in blood sugar levels and may contribute to weight gain and an increased risk of chronic diseases. Opting for a whole-grain crust or making a homemade pie with whole-grain flour can provide more nutritional value and fiber.
Portion control is another crucial aspect to consider when enjoying pumpkin pie. Commercially prepared pies often come in large portions, leading to excessive calorie intake. It is important to be mindful of serving sizes and enjoy pumpkin pie as part of a balanced diet. Consider sharing a slice with a friend or family member or opting for mini pies to help control portion sizes.
In conclusion, commercially prepared pumpkin pie offers several nutritional benefits due to its main ingredient, pumpkin. It is rich in fiber, vitamins A and C, and various minerals. However, it is important to be aware of the risks associated with its consumption, such as high sugar content and the use of refined grains in the crust. By practicing moderation, opting for whole-grain crusts, and being mindful of portion sizes, pumpkin pie can be enjoyed as an occasional treat within a healthy and balanced diet.