As the holidays approach, pumpkin pie is a staple dessert at many gatherings and parties. With its creamy pumpkin filling, flaky crust, and sweet spices, pumpkin pie is a beloved fall and winter treat. Many people opt to purchase their pumpkin pies from warehouse retailers like Costco for convenience and cost savings. But is Costco’s popularbakery pumpkin pie a healthy choice?
Nutrition Facts for Costco Pumpkin Pie
To determine how healthy Costco pumpkin pie is, we need to look at its nutrition facts. According to the Costco website, a single serving or 1/8th of a whole Costco pumpkin pie (4 oz or 113 g) contains:
- Calories: 340
- Total Fat: 16 g
- Saturated Fat: 8 g
- Trans Fat: 0 g
- Cholesterol: 65 mg
- Sodium: 310 mg
- Total Carbohydrate: 46 g
- Dietary Fiber: 2 g
- Total Sugars: 24 g
- Added Sugars: 0 g
- Protein: 5 g
Based on a 2,000 calorie diet, one serving provides 17% of the daily value for total fat, including 11% for saturated fat. It also supplies 19% of the daily value for sodium. So in terms of potentially unhealthy components like fat, saturated fat, and sodium, Costco pumpkin pie is moderate in these areas.
Vitamins and Minerals
Costco’s pumpkin pie also contains some vitamins and minerals that make positive contributions to one’s nutrition. The vitamins and minerals found in a serving include:
- Vitamin A: 15% DV
- Vitamin C: 4% DV
- Calcium: 6% DV
- Iron: 8% DV
The vitamin A comes from the beta-carotene in the pumpkin, while the vitamin C is added as an ingredient to the filling. The minerals calcium and iron are provided by the pie crust.
Calories and Macronutrients
At 340 calories per serving, Costco pumpkin pie lands in the moderate calorie range for a dessert item. The calorie count consists of:
- Total fat: 16g, 144 calories
- Carbohydrates: 46g, 184 calories
- Protein: 5g, 20 calories
So the majority of calories in Costco pumpkin pie come from carbohydrates, followed by fat, then protein. The carbs are a mix of natural sugars from the pumpkin and added sugar. There are 24g total sugars in each serving, contributing 96 calories or 28% of calories.
Portion Size
One important note when looking at nutrition information is paying attention to serving sizes. The nutrition facts data for Costco pumpkin pie is based on 1/8th of a whole pie. But when sitting down to enjoy a slice of pie, it’s easy to accidentally eat more than 1/8th without realizing it.
Here’s how the calorie count breaks down for different slice sizes:
| Serving Size | Calories |
|---|---|
| 1/8 pie (1 serving) | 340 |
| 1/6 pie | 510 |
| 1/4 pie | 680 |
| 1/3 pie | 910 |
As you can see, the calorie count quickly adds up if you eat more than the recommended 1/8 pie serving size. Consuming a full quarter or third of a pie will put you in the 700-900 calorie range for that one dessert.
Ingredients
To fully assess the healthiness of Costco’s pumpkin pie, we should look at its ingredients. According to the Costco website, the pie contains:
- Pumpkin
- Sugar
- Evaporated Milk
- Eggs
- Spices
- Salt
- Corn Syrup
- Modified Food Starch
The primary ingredients are relatively simple and natural – pumpkin, milk, eggs and spices like cinnamon, ginger, cloves and nutmeg. However, there are a few less healthy items. The added sugar and corn syrup boost the sweetness, while the modified food starch thickens the filling.
Nutritional Pros
Looking on the positive nutritional side, here are some of the healthier aspects of Costco pumpkin pie:
- Natural pumpkin – Pumpkin is low calorie, high in fiber, vitamin A, potassium and antioxidants.
- Protein – You get 5g of filling protein from the eggs in each serving.
- Vitamin A – Each serving provides 15% of your daily vitamin A, which is great for immunity and eye health.
- Iron – Costco pumpkin pie delivers 8% of your daily iron per serving, which is helpful for oxygen circulation.
- No trans fat – The pie crust and filling contain no trans fats, the unhealthiest type of fat.
- No cholesterol in the filling – The creamy pumpkin filling itself contains no cholesterol before baking.
Nutritional Cons
However, there are also some less nutritious factors to point out:
- High fat – With 16g total fat per serving, 45% of those calories are coming from fat.
- High saturated fat – The 8g of saturated fat per serving accounts for nearly half the total fat content.
- High sodium – At 310mg per serving, the sodium equals 13% of the daily value.
- Sugar and corn syrup – The added sugar and corn syrup amp up the sweetness but don’t provide nutrition.
- Refined grains – The crust is made with enriched wheat flour, which is not as nutritious as whole grains.
- Preservatives – The pie contains preservatives like potassium sorbate and sodium aluminosilicate.
Health Benefits
What are some of the health benefits that the more nutritious ingredients in Costco pumpkin pie provide?
Immune Supporting Vitamin A
With 15% of the daily value per serving, Costco pumpkin pie is high in vitamin A from its natural pumpkin. Vitamin A plays an important role in maintaining healthy vision and boosting immunity against infection.
Disease Fighting Antioxidants
The pumpkin in Costco’s pie also provides a range of antioxidant carotenoids like alpha-carotene, beta-carotene and beta-cryptoxanthin. These antioxidants can help combat inflammation and oxidative stress that contributes to chronic diseases.
Gut Healthy Fiber
Costco pumpkin pie provides 2g of fiber per serving, which supports digestive and gut health. Fiber feeds the good bacteria in your intestines and promotes regular bowel movements and healthy cholesterol levels.
Satisfying Protein
The 5g of protein from the eggs in each serving of pie provide a satisfying nutrient that makes you feel fuller longer after eating. Protein also supports muscle building and a healthy metabolism when eaten in adequate amounts.
Energy Boosting Iron
Through the wheat flour crust, Costco’s pumpkin pie delivers a useful amount of the mineral iron with 8% of the daily value. Iron helps transport oxygen through your blood to give you energy and protect against anemia.
Health Risks
There are also some potential health risks and impacts to consider with Costco’s pumpkin pie:
Weight Gain
At 340 calories per eighth of a pie, it’s easy to overload on calories eating pumpkin pie. Those who are watching their weight should stick to the recommended serving size and enjoy pumpkin pie in moderation to avoid excess calorie intake that can lead to weight gain over time.
Blood Sugar Spikes
The 24g of sugar per serving come primarily from refined sugar rather than natural fruit sources. Large amounts of added sugars can spike blood glucose levels and may increase diabetes risk for those who are prediabetic or diabetic.
Fat and Cholesterol Intake
For those limiting fats and cholesterol for heart health, Costco pumpkin pie provides high amounts of saturated fat and cholesterol per serving. This can be concerning for those with high LDL cholesterol, diabetes or cardiovascular issues.
Sodium Intake
The 310mg of sodium per serving equals 13% of the daily value, which can be problematic for those monitoring their salt intake for conditions like hypertension and fluid retention issues.
Lack of Nutrients
While Costco pumpkin pie does contain some vitamins and minerals, it lacks many other nutrients that are important for health like magnesium, potassium, B vitamins, vitamin C and vitamin D.
Ways to Make Healthier
If you want to enjoy Costco pumpkin pie but make it a bit healthier, here are some tips:
- Stick to the recommended 1/8 pie serving size to control calories, fat, sugar and sodium.
- Increase the protein by topping your slice of pie with nuts like walnuts or pecans.
- Boost the fiber and nutrients by adding a dollop of plain Greek yogurt on top.
- Use a sprinkle of cinnamon instead of extra sugar for added sweetness.
- Enjoy pie with a glass of milk for bone-strengthening vitamin D and calcium.
- Exercise portion control by sharing your pie and supplementing it with fresh fruit.
Costco Pumpkin Pie vs Homemade
How does Costco’s pumpkin pie compare to a homemade version nutrition-wise? Here is a nutrition comparison of 1/8th slice (4 oz) of Costco pumpkin pie and a typical homemade pumpkin pie recipe:
| Nutrition Facts | Costco Pumpkin Pie | Homemade Pumpkin Pie |
|---|---|---|
| Calories | 340 | 300 |
| Total Fat | 16g | 12g |
| Carbs | 46g | 40g |
| Protein | 5g | 5g |
| Sodium | 310mg | 300mg |
As you can see, the homemade version is a bit lower in calories, fat and carbohydrates. However, the sodium content is similar. So while homemade can have some advantages, Costco’s pumpkin pie still remains a fairly balanced option.
Costco Pumpkin Pie vs Other Desserts
How does Costco pumpkin pie nutrition compare to other popular desserts?
| Dessert (1 serving) | Calories | Total Fat | Carbs |
|---|---|---|---|
| Costco pumpkin pie (1/8) | 340 | 16g | 46g |
| Apple pie (1 slice) | 296 | 12g | 44g |
| Cheesecake (1 slice) | 450 | 28g | 34g |
| Brownies (1 piece) | 130 | 7g | 17g |
| Pumpkin bread (1 slice) | 179 | 5g | 26g |
Compared to other common dessert options, Costco pumpkin pie is reasonably balanced. It has fewer calories than a slice of cheesecake or piece of apple pie. And it has more nutrition than a brownie or slice of pumpkin bread which are heavier on the refined grains and sugar.
Conclusion
Overall, while Costco’s pumpkin pie is high in calories, fat and sodium compared to some other dessert choices, it remains a fairly balanced option when enjoyed in moderation. The natural ingredients like pumpkin, eggs and milk provide important nutrients like vitamin A, protein, calcium and iron.
Enjoying a small 1/8 slice as part of a healthy balanced diet is perfectly fine for most people. Those limiting calories, carbs, fat or sodium may want to be mindful of portion sizes. Making small tweaks like adding nuts or yogurt can also help increase the nutritional value of your dessert.
When eaten occasionally and in reasonable amounts, Costco’s beloved pumpkin pie can be part of a healthy lifestyle. So there’s no need to feel guilty about enjoying this popular seasonal favorite!
