Pumpkin: Nutrition, Canned Pumpkin vs Pie Mix, Health Facts

Pumpkin is a winter squash with deep orange flesh, and in USDA data it is low in calories and very high in vitamin A from carotenoids such as beta-carotene and alpha-carotene. Canned pumpkin puree is even more concentrated than raw pumpkin per cup, while pumpkin pie mix is a different product with added sweeteners and spices. This guide walks through pumpkin nutrition for raw, cooked and canned forms, what changes when it becomes pie, and what the numbers do and do not tell you about whether pumpkin is healthy.

Peptide Labs does not sell pumpkin or pumpkin products. This article is general nutrition information, not medical advice.

What is pumpkin?

Pumpkins belong to the squash genus Cucurbita, the same group as zucchini and the other winter squashes such as butternut squash and acorn squash. Large carving pumpkins and smaller “pie” or “sugar” pumpkins are both edible, and cooks often prefer the small ones for puree. The flesh, the seeds, the leaves and even the flowers are eaten in different cuisines, and USDA’s SR Legacy database has separate entries for pumpkin leaves and pumpkin flowers.

This article covers the flesh. The seeds are a different food with a very different profile (far more fat, protein and minerals), and our pumpkin seed guide covers them.

Pumpkin nutrition: raw, cooked and canned

USDA FoodData Central (SR Legacy) values per common serving, with percent Daily Value (%DV) based on FDA Daily Values:

A few things stand out. Raw pumpkin is more than 91% water, so a cup of cubes is light in every column except vitamin A. Per cup of canned puree, USDA lists a vitamin K value of 39 micrograms (33% DV), iron of 3.4 milligrams (19% DV), copper at 29% DV, vitamin E at 17% DV and magnesium at 13% DV, plus 2.7 grams of protein and well under a gram of fat.

Carotenoids: the reason pumpkin is orange

The vitamin A in pumpkin is not preformed vitamin A; it is provitamin A, mainly beta-carotene and alpha-carotene, which the body converts to vitamin A as needed. USDA lists 6,940 micrograms of beta-carotene and 4,795 micrograms of alpha-carotene per 100 grams of canned pumpkin, and raw pumpkin also carries lutein and zeaxanthin (1,500 micrograms per 100 grams in USDA data). Our beta-carotene guide explains how conversion works, and our lutein guide covers the eye-related carotenoids.

Canned pumpkin vs raw: why canned is so concentrated

Per 100 grams, USDA lists canned pumpkin with about 1.8 times the vitamin A of raw pumpkin and almost six times the fiber. Part of the gap is texture: a cup of dense puree simply holds more pumpkin than a cup of cubes with air between them. The other part may be the raw material. Under FDA Compliance Policy Guide 585.725, canned “pumpkin” has long been packed from field pumpkin (Cucurbita pepo), from certain firm-shelled, golden-fleshed sweet squash varieties (Cucurbita maxima), or from mixtures, and since 1938 FDA has not objected to calling these products pumpkin. So the can in your pantry may be a squash that is denser and sweeter than a jack-o’-lantern.

For shoppers, the practical differences are simple:

• Read the ingredient list: plain canned pumpkin should list only pumpkin (sometimes with salt). Anything with sugar, syrup or spices is a pie product.
• Check sodium: in USDA data, salted canned pumpkin has 591 milligrams of sodium per cup (26% DV) versus 12 milligrams without salt. Our low-sodium foods guide lists other easy swaps.
• Fresh is fine too: roasting or steaming a small pie pumpkin and pureeing the flesh gives a lighter, more watery puree than most cans.
• Home canning: USDA-based home canning guidance from the National Center for Home Food Preservation says to can pumpkin only as cubes, with the explicit caution: do not mash or puree. Freeze homemade puree instead, or follow tested instructions exactly.

Canned pumpkin vs pumpkin pie mix

These two cans often sit side by side and look alike. Pumpkin pie mix (also called pie filling) is pumpkin that has already been sweetened and spiced so it can go straight into a crust. In USDA SR Legacy data, pie mix has 104 calories per 100 grams versus 34 for plain canned pumpkin, more than three times the carbohydrate, and 208 milligrams of sodium versus 5. USDA lists no total-sugars value for the pie mix entry, so check the Nutrition Facts label, which must show total and added sugars. If a recipe calls for pumpkin puree, pie mix will make it far sweeter and saltier.

A finished slice of commercial pumpkin pie is another step away from the vegetable: 323 calories, 13.0 grams of fat and 25.1 grams of sugars per slice in USDA data, though it still keeps 66% of the vitamin A Daily Value. It is a dessert that happens to contain a vegetable.

Is pumpkin healthy?

By the usual nutrient measures, plain pumpkin is a nutrient-dense vegetable: it supplies vitamin A, fiber (especially canned), potassium and several minerals for few calories, with almost no fat, and the Dietary Guidelines for Americans 2020-2025 name pumpkin among the winter squashes in the red and orange vegetable subgroup. Whether it is “healthy” in your diet depends on the form:

• Plain pumpkin, fresh or canned: fits the vegetable group as is. It pairs with savory dishes as easily as sweet ones, from soups and curries to oatmeal.
• Pie mix, pumpkin bread, muffins and flavored drinks: often more sugar, fat and sodium than pumpkin. “Pumpkin spice” on a label names a spice blend, so check whether pumpkin appears in the ingredient list at all.
• Carbohydrate context: pumpkin is not counted as a starchy vegetable in the Dietary Guidelines, and its carbohydrate per cup is modest; our starchy vegetables guide and low-carb foods guide compare it with potatoes and corn.

Studies of pumpkin extracts and isolated pumpkin compounds exist, but they test concentrated preparations rather than the food, so this guide does not rely on them. For similar orange vegetables, see our carrot and sweet potato guides; for fiber context, our high fiber foods list.

Safety notes

• Orange skin: the NIH Office of Dietary Supplements describes carotenodermia, a yellow-orange skin tint from long-term high beta-carotene intake, as harmless and reversible. The vitamin A upper limit applies to preformed vitamin A, not beta-carotene from food.
• Vitamin K: canned pumpkin has a moderate amount of vitamin K. People on warfarin are usually told to keep vitamin K intake consistent; our vitamin K foods guide explains why, and the prescriber’s advice comes first.
• Potassium: people told to limit potassium, for example with kidney disease, should ask their clinician how pumpkin fits; see our potassium foods guide.
• Allergy: pumpkin is not one of the nine major food allergens under US law, but any food can cause a reaction. Hives, swelling or breathing trouble needs urgent care.

Curious about the other fall favorite? Our coconut guide covers a fruit that is nearly the opposite of pumpkin: rich in fat and fiber, with no vitamin A at all.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Coconut: Meat Nutrition, Fat Facts and Is It Healthy?, Pumpkin Seeds Benefits: USDA Nutrition, Pepitas vs Whole Seeds and the Evidence, Beta-Carotene: Foods, Vitamin A Conversion and the Smoker Trials.