How many net carbs in a slice of pumpkin pie?

Pumpkin pie is a classic fall and winter dessert, beloved for its spicy, sweet flavor and smooth custard filling. But like many desserts, pumpkin pie can be high in carbohydrates, which is a concern for people monitoring their carb intake, like those following low-carb, keto, or diabetic diets.

The total number of carbohydrates in pumpkin pie can vary widely depending on the recipe, but a 1/8 slice (1/8 of a 9 inch pie) typically provides around 15-30 grams of total carbs.1 However, to find the net carbs in pumpkin pie, you need to take the fiber content into account.

Fiber is a type of carbohydrate that our bodies cannot digest, so it does not raise blood sugar levels or require insulin like other carbs. Net carbs are calculated by subtracting the grams of fiber from the total carbohydrates. The resulting number reflects the number of carbs that impact blood sugar and are counted towards your daily carb limit on low-carb diets.

So how many net carbs are actually in a slice of pumpkin pie? Let’s take a closer look.

Total Carbohydrates in Pumpkin Pie

A standard pumpkin pie is made with a pastry crust and a custard-like filling that contains pumpkin puree, eggs, evaporated milk, sugar, and warm pie spices like cinnamon, ginger, nutmeg, and cloves.

Here is the typical nutritional breakdown for 1/8 of a 9 inch pumpkin pie (1 slice):2

Pumpkin pie (1/8 of 9 inch):
– Calories: 323
– Fat: 16g
– Carbohydrates: 30g
– Sugar: 17g
– Protein: 5g

As you can see, one slice of pumpkin pie provides around 30 grams total carbs, on average. However, this carb count can vary considerably based on the specific recipe.

Some factors that affect the carbohydrate content of pumpkin pie include:

  • Crust type – Pastry crust adds approximately 15g carbs per slice, while recipes using a nut meal crust will be lower carb.
  • Pie filling ingredients – The volume of pumpkin puree and eggs impacts carbs, as does the type of milk/cream used.
  • Sweetener used – Pies made with sugar substitutes will have fewer carbs than those using regular table sugar.
  • Serving size – Obviously a smaller or thinner slice will reduce the carb count compared to a very large slice.

Homemade pumpkin pie can have anywhere from 20-40g total carbs per slice depending on ingredients and slice size. Store-bought varieties generally range from 15-35g net carbs.

Low-Carb Pumpkin Pie Options

If you’re seeking lower carb pumpkin pie options, some easy swaps include:

  • Nut-based crust – Almond flour, walnuts, pecans instead of pastry crust
  • Lower carb sweeteners – Erythritol, monk fruit, stevia, allulose
  • Substitute low carb milks – Coconut milk, almond milk, or heavy cream

With these simple changes, you can easily make a keto-friendly pumpkin pie with under 10g net carbs per slice!

Fiber in Pumpkin Pie

To accurately calculate net carbs, we need to look at the fiber content of pumpkin pie as well.

Fiber is a type of carbohydrate that the body cannot break down. So fiber does not directly impact blood sugar levels like other carbs and does not need to be limited on low-carb diets.

The two main sources of fiber in a traditional pumpkin pie recipe are:

  • Pumpkin – One cup of canned pumpkin puree provides 7g fiber.
  • Pie crust – A standard pastry crust made with white flour provides about 1g fiber per slice.

There may be small amounts of fiber from eggs, milk, or other filling ingredients, but pumpkin and the crust contribute most of the fiber.

Many low-carb crust options significantly increase the fiber content. For example, an almond flour crust can provide 5g of fiber per slice, versus 1g in pastry dough.

Overall, a 1/8 slice of pumpkin pie generally provides around 3-7g of fiber, on average. Higher fiber pies may have up to 10g fiber per slice.

Calculating Net Carbs in Pumpkin Pie

Now that we know the average total carb and fiber contents, we can calculate the net carbs.

Net carbs are calculated by simply subtracting fiber from total carbs:

> Total Carbs – Fiber = Net Carbs

So for a standard 1/8 slice of pumpkin pie with 30g total carbs and 5g fiber, the net carb count would be:

> 30g total carbs – 5g fiber = 25g net carbs

This lines up with the typical 15-30g net carb range per slice mentioned earlier.

However, if you use a recipe with a lower carb crust and sugar substitute, the numbers would be much lower.

For example, a slice with a 10g carb almond flour crust and erythritol instead of sugar may have:

> 15g total carbs – 8g fiber = 7g net carbs

As you can see, pumpkin pie can range dramatically in net carbs depending on the specific ingredients and portions.

In general, **a 1/8 slice of traditional pumpkin pie will have 20-25g net carbs on average.** Homemade or low-carb recipes can have anywhere from 5-15g net carbs.

To identify the net carbs in a certain recipe or store-bought pie, check the nutrition facts label for total carbs and fiber, then subtract the fiber to find the net carbs.

Fitting Pumpkin Pie into a Low-Carb Diet

Eating a slice of higher carb pumpkin pie once in a while can be incorporated into a low-carb diet through mindful planning. Here are some tips:

  • Stick to a smaller portion like 1/8 or 1/10 slice.
  • Account for the carbs by reducing other carb foods that day.
  • Pair it with protein like nuts or cheese to balance the blood sugar response.
  • Enjoy pumpkin pie for special occasions only, not daily.
  • Consider making it with lower carb ingredients to reduce the net carbs per slice.

Moderating portions and being selective about frequency is key to enjoying pumpkin pie, while still meeting your low-carb nutrition goals.

Low-Carb Pumpkin Pie Alternatives

If you’re looking for even lower carb pumpkin-inspired desserts, here are some alternatives to traditional pumpkin pie:

Pumpkin Mousse

This airy, creamy mousse can be made using pumpkin puree, mascarpone cheese, vanilla, pumpkin pie spice, and sugar substitute. Portioned into ramekins, it can have **around 5g net carbs per serving.**

Pumpkin Cheesecake

Mini pumpkin cheesecakes are easy to make with cream cheese, pumpkin, eggs, spices, and sugar substitute in a mini muffin pan. With nut crusts, they can have **less than 10g net carbs each.**

Chia Pumpkin Pudding

Chia seeds help create a thickened pudding texture when combined with pumpkin, cinnamon, and sugar substitute. For 4g net carbs per serving, top with whipped cream!

Pumpkin Protein Shake

Add pumpkin puree, pumpkin spice, and stevia to a protein shake made with almond milk and protein powder for a quick 4g net carb breakfast or snack.

Pumpkin Spice Fat Bombs

These little treats mix melted coconut oil or butter with pumpkin puree, spices, and sweetener. Rolled in nuts or coconut, they can have **around 2-3g net carbs each.**

The Bottom Line

Pumpkin pie can absolutely be enjoyed in moderation on a low-carb diet. To make it work, be mindful of portion sizes, enjoy infrequently, and substitute lower carb ingredients when possible.

A 1/8 slice of traditional pumpkin pie will have around 20-25g net carbs. Opting for a smaller slice, homemade low-carb version, or alternate pumpkin-based dessert can provide the flavors you crave with a much lower carbohydrate impact.

With a little planning and creativity, you can find ways to incorporate small amounts of pumpkin pie and still reach your daily carb limit. Tracking net carbs and making adjustments to other meals can allow for occasional enjoying of this seasonal favorite without derailing your diet.

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