Pumpkin and pecan pies are classic fall desserts, bringing warmth and comfort as the weather turns cool. But which one is healthier? There are good arguments on both sides. In determining which pie is healthier, we need to look at the ingredients, calories, sugars, and nutrients in each.
Pecan Pie
Ingredients
The main ingredients in pecan pie are:
- Pecans – Pecans are rich in healthy fats, fiber, antioxidants, and various minerals like manganese, copper, magnesium, calcium, and zinc.
- Corn syrup – Corn syrup is 100% glucose. It is high in calories and sugar with no nutrients.
- Butter – Butter provides fat, cholesterol, and some vitamins A, D, E, and K.
- Eggs – Eggs provide protein, fat, and a range of vitamins and minerals like vitamin A, selenium, choline, and biotin.
- Sugar – Sugar adds sweetness with calories but minimal nutrients.
- Salt
- Vanilla
Calories and Macronutrients
One slice (1/8) of pecan pie contains on average:
- 503 calories
- 28 g fat
- 36 g carbs
- 6 g protein
So pecan pie is very high in calories and fat. Over half the calories come from fat, mostly from the pecans and butter. It has a moderate amount of carbs, mainly from the corn syrup. And it’s relatively low in protein.
Sugars
A slice of pecan pie contains about 28 g of sugar. Most of the sugar comes from the corn syrup rather than added table sugar. The glycemic index (GI) of pecan pie is estimated to be around 80, which is considered high (pure glucose has a GI of 100).
Nutrients
One slice of pecan pie provides:
- 12% DV manganese
- 11% DV copper
- 7% DV magnesium
- 7% DV fiber
- 6% DV vitamin E
- 5% DV thiamine
So pecan pie provides good amounts of minerals, antioxidants like vitamin E, and fiber.
Pumpkin Pie
Ingredients
The main ingredients in pumpkin pie are:
- Pumpkin – Pumpkin provides vitamin A, vitamin C, potassium, fiber and beneficial plant compounds like carotenoids.
- Eggs – Eggs provide protein, fat, and a range of vitamins and minerals like vitamin A, selenium, choline, and biotin.
- Evaporated milk – Milk provides protein, fat, calcium, vitamin D, vitamin B12, and other vitamins and minerals.
- Sugar – Sugar adds sweetness with calories but minimal nutrients.
- Spices like cinnamon, ginger, nutmeg
- Salt
Calories and Macronutrients
One slice (1/8) of pumpkin pie contains on average:
- 316 calories
- 12 g fat
- 41 g carbs
- 5 g protein
So pumpkin pie is moderate in calories and fat compared to pecan pie. It has more carbs, mainly from the pumpkin and added sugar. And it’s low in protein like pecan pie.
Sugars
A slice of pumpkin pie contains around 22 g of sugar. It has less added sugar than pecan pie, but the natural sugars in pumpkin also contribute. The glycemic index is estimated to be around 75, which is moderately high.
Nutrients
One slice of pumpkin pie provides:
- 200% DV vitamin A
- 14% DV calcium
- 12% DV vitamin C
- 10% DV copper
- 7% DV vitamin E
- 7% DV potassium
- 5% DV iron
Pumpkin pie is very high in vitamin A from the pumpkin. It also provides calcium, vitamin C, copper, vitamin E, potassium and iron.
Conclusion
So which pie is healthier? Both pies have their pros and cons.
Pecan Pie Pros:
- Higher in antioxidants like vitamin E
- More fiber
- Contains more beneficial minerals
Pecan Pie Cons:
- Much higher in calories and fat
- Higher glycemic index
Pumpkin Pie Pros:
- Lower in calories
- Lower glycemic index
- Rich in vitamin A
- Contains calcium and vitamin C
Pumpkin Pie Cons:
- Less fiber
- Not as high in minerals
Overall, pumpkin pie is lower in calories and fat, while pecan pie offers more antioxidants, fiber and minerals. But both are high in sugar. Enjoying a small slice of either pie along with other healthy foods can be a good option during the holidays. Moderation and variety are key for an overall balanced diet.