Pumpkin pie and sweet potato pie are classic desserts for Thanksgiving, but they have some nutritional differences. Pumpkin pie usually has fewer calories, less sugar, and more vitamin A. However, sweet potato pies need less added sugar.
Both pumpkin and sweet potato contain calcium, iron, magnesium, and potassium in similar amounts. They also offer unique nutritional benefits:
- Pumpkin pie: Pumpkin pie is rich in vitamin A. One slice provides 54% of the daily value (DV) for vitamin A.
- Sweet potato pie: Sweet potato pie is rich in both vitamins A and C. One slice provides about 32% of the daily value (DV) for vitamin A and 17% for vitamin C. It also contains more B vitamins than pumpkin pie.
Pumpkin pie is lower in calories, carbohydrates, and sugar, and has more fiber than sweet potatoes. That said, sweet potato pie generally needs less added sugar since it is naturally sweeter than pumpkin.
Here’s how each compares in calories, carbohydrates, and sugars (including added sugar):
- Pumpkin pie: 374 calories, 54.5 g of carbohydrates, 36.8 g of total sugars
- Sweet potato pie: 404 calories, 61.6 g of carbohydrates, 37.7 g of total sugars
Here is the nutritional breakdown of a 150-gram slice of pumpkin pie and sweet potato pie:
| Pumpkin Pie | Sweet Potato Pie | |
| Calories | 374 | 404 |
| Protein | 7.1 grams (g) | 7.4 g |
| Total fat | 14.7 g | 14.6 g |
| Saturated fat | 6.1 g | 6.1 g |
| Carbohydrates | 54.5 g | 61.6 g |
| Fiber | 2.5 g | 1.9 g |
| Total sugars | 36.8 g | 37.7 g |
| Potassium | 306 milligrams (mg), 7% of the DV | 363 mg, 8% of the DV |
| Vitamin A | 490 mg, 54% of the DV | 284 mg, 32% of the DV |
| Vitamin C | 3.3 mg, 4% of the DV | 15.4 mg, 17% of the DV |
A pie’s nutrition changes based on the ingredients you use. Here are some guidelines:
- Homemade vs. store-bought crust: Store-bought crusts often contain more sodium, saturated fat, and trans fats. They may also include preservatives and additives. Homemade crusts usually have less fat, sugar, and sodium.
- How much added sugar you use: You can make sweet potato pie with less added sugar because the vegetable is naturally sweet. Some recipes still include a lot of added sugar, such as brown sugar or syrup. You can use natural alternatives, like dates or unsweetened applesauce, in any type of pie.
- Butter vs. margarine: Butter is high in saturated fat, and margarine often contains trans fats and additives. You can opt for butter in moderation or trans-fat-free margarine.
- Evaporated milk or cream: These ingredients add creaminess but are also higher in calories and saturated fat compared to regular or plant-based milks.
- Milk choice: Using low-fat milk or plant-based milk can reduce calories and fat, but they’re less creamy. Also, store-bought plant milks often contain added sugars and additives. You can opt for varieties with no added sugar or sweeteners.
- Toppings: The most common toppings are ice cream and whipped cream. Ice cream usually has more sugar than whipped cream, while whipped cream contains more fat. Choosing regular or whipped Greek yogurt as a topping can reduce calories and add nutrients while keeping a creamy texture.
“If you want to save a bit on calories and carbs and get slightly more fiber, pumpkin pie would be the better pick,” Sheri Gaw, RDN, CDCES, and the owner of Sheri The Plant Strong Dietitian, told Health. However, “from an overall health standpoint, pumpkin and sweet potato pie are not that different. Choose the pie that brings you the happiest and most nostalgic memories during the holiday season.”
However, if you want to decrease added sugars, homemade pies offer more control. If store-bought is the only realistic option, read the Nutrition Facts label.
