Pumpkin Vs Apple Pie: Which Has More Fiber?

As the seasons change, many of us start to crave autumn classics like apple and pumpkin pie. Even while we're enjoying our favorite holiday desserts, though, nutrition doesn't have to take a break. Take fiber, which is highly important in the functioning of the human body, especially when it comes to processing sugary desserts like pie. So, the question is: which seasonal king has more fiber, apple or pumpkin pie?

Of course, the amount of fiber in a typical slice of pie can vary depending on a wide variety of factors. Whether it's store-bought or homemade is a big one, as is the type of pie in question (for example, Dutch versus standard apple pie) and the ingredients you've used. On average, though, one cup of sliced apples contains about 2.62 grams of fiber, so in a 9-inch pie with 6 cups, you'd get 15.72 total grams of fiber from the apples alone. One cup of canned pumpkin puree generally has 7.1 grams, so a 9-inch pie using two cups would have 14.1 grams of fiber.

One of the main reasons fiber is important in the first place is it helps our bodies manage sugar, particularly glucose. So, you'll likely also want to look at sugar content. They might say an apple a day keeps the doctor away, but apples are surprisingly high in sugar, with 11.3 grams per cup, 2.65 of which is glucose, for a whopping 67.8 total grams per pie (again, not counting other ingredients like added sugar and the crust). One cup of canned pumpkin has 8.08 grams, which is 16.16 per pie.

The question of which pie is healthier doesn't just boil down to sugars and fiber. Pumpkins and apples have many more vitamins and minerals that can benefit the human body. Pumpkin is rich in vital nutrients like vitamin A and potassium, while apples provide a lot of vitamin C and antioxidants, including polyphenols that may boost heart health.

Again, apple and pumpkin pie also have many additional ingredients. The pie crust, eggs, added sugar, and more all make the question of which is healthier even more complicated, especially when you deviate from standard recipes by making substitutions, like subbing out cream for eggnog in a pumpkin pie.

At the end of the day, pie is hardly a health food. Even if we pick high-fiber ingredients, it's still a treat, so enjoy whichever one you'd like in moderation. What's more, we all have different dietary needs. If you want to know what's best for your body, see a registered dietitian so they can help you create your ideal diet.