Quick Answer: Is pumpkin puree good for you? Plain, 100% pumpkin puree is a nutrient-dense food. One cup has just 83 calories, 7.1g of fiber, and over 200% of the Daily Value for vitamin A, mostly from beta-carotene. The main thing to watch is the label: pumpkin pie filling adds sugar, and some cans add salt. Use the calculator below to see the nutrition for any amount.
Pumpkin Puree Nutrition Calculator
Based on USDA values for plain canned pumpkin without salt. Pumpkin pie filling is different and contains added sugar.
Pumpkin Puree Nutrition Per 100g, Cup and Can
| Nutrient | Per 100g | Per 1 Cup (245g) | Per 15 oz Can (425g) |
|---|---|---|---|
| Calories | 34 kcal | 83 kcal | ~145 kcal |
| Carbohydrates | 8.1g | 19.8g | ~34g |
| Fiber | 2.9g | 7.1g | ~12g |
| Sugar (natural) | 3.3g | 8.1g | ~14g |
| Protein | 1.1g | 2.7g | ~4.7g |
| Fat | 0.3g | 0.7g | ~1.3g |
| Vitamin A | 86% DV | 212% DV | ~367% DV |
| Potassium | 206mg | 505mg | ~875mg |
| Vitamin K | 16mcg | 39mcg | ~68mcg |
Values are for plain canned pumpkin without salt. Keep reading for what makes pumpkin puree nutrient-dense, how it compares with pie filling and fresh pumpkin, and a few things to keep in mind.
What Makes Pumpkin Puree Nutrient-Dense
Pumpkin puree packs a lot of nutrition into very few calories. Its orange color comes from beta-carotene, which the body converts into vitamin A as needed, and a single cup covers more than twice the daily value. That makes it one of the richest common sources, ahead even of carrots by weight. It also provides 7.1g of fiber per cup, about a quarter of the daily value, along with potassium and vitamin K. If you're measuring it for recipes, our guide to 1 cup pumpkin puree in grams covers every common amount.
Pumpkin Puree vs Pumpkin Pie Filling
Whether pumpkin puree is good for you depends a lot on which can you pick up. Plain puree contains only pumpkin. Pumpkin pie filling, often sold in the same size cans, has added sugar and spices, so its calories and sugar run much higher. Read the ingredients list and look for "100% pumpkin." If sodium is a concern, choose a can labeled no salt added, since salted versions can carry roughly 240mg of sodium per 100g compared with about 5mg in unsalted puree.
Canned Puree vs Fresh Cooked Pumpkin
Canned puree is more concentrated than boiled fresh pumpkin because it holds less water. A cup of boiled, mashed fresh pumpkin has about 49 calories and under 3g of fiber, while a cup of canned puree has 83 calories and 7.1g of fiber. Neither is better in every way, but canned puree gives you more fiber and vitamin A per spoonful, along with a consistent texture for baking. A standard can holds about 1¾ cups, as shown in our guide to how many cups in a 15 oz can of pumpkin puree.
Things to Keep in Mind
Because the vitamin A in pumpkin comes from beta-carotene rather than preformed vitamin A, the body only converts what it needs. Eating very large amounts of orange vegetables over time can give the skin a harmless yellow-orange tint called carotenemia, which fades once intake drops. It's also worth remembering that the nutrition benefits belong to the puree itself. A slice of pie or a sweetened drink flavored with pumpkin is a treat, not a vegetable serving.
Easy Ways to Use Pumpkin Puree
A few tablespoons stir easily into breakfast dishes like overnight oats, adding fiber and color without many calories. It also blends well into yogurt bowls, smoothies, soups, and pancake batter. Mixed with Greek yogurt and a pinch of cinnamon, it makes a quick, protein-rich snack with natural sweetness.
Frequently Asked Questions
Yes, plain 100% pumpkin puree is nutrient-dense, with 83 calories, 7.1g of fiber, and over 200% of the Daily Value for vitamin A per cup.
About 145 calories in a 15 oz (425g) can of plain pumpkin puree.
No. Pie filling contains added sugar and spices, so it is higher in calories and sugar. Look for cans labeled 100% pumpkin.
Canned puree is more concentrated, so a cup has more fiber and vitamin A than a cup of boiled fresh pumpkin, though also a few more calories.
About 7.1g per cup, or 2.9g per 100g, which is roughly a quarter of the daily value in one cup.
Final Answer: Is Pumpkin Puree Good for You
Plain pumpkin puree is a nutrient-dense food, with 83 calories, 7.1g of fiber, and over 200% of the daily value for vitamin A in every cup. To get those benefits, choose cans labeled 100% pumpkin rather than pie filling, and pick no-salt-added versions if you're watching sodium. Stirred into everyday meals like oatmeal or yogurt, it's an easy way to add fiber and color.