Is pumpkin pie spice healthy?

Pumpkin pie spice has become a popular fall flavor in recent years, making its way into everything from lattes to pastries. But is this blend of spices actually good for you? Here’s a detailed look at the potential health benefits and drawbacks of pumpkin pie spice.

What is Pumpkin Pie Spice?

Pumpkin pie spice is a blend of common spices used to flavor pumpkin pie. It typically contains:

  • Cinnamon
  • Ginger
  • Nutmeg
  • Allspice
  • Cloves

The exact amounts of each spice can vary among different brands, but cinnamon is usually the predominant flavor. Beyond pumpkin pie, this blend can be used to add warmth and spice to everything from oatmeal and baked goods to coffee and tea.

Quick Answer: Is Pumpkin Pie Spice Healthy?

Pumpkin pie spice can be a healthy addition to your diet when used in moderation. The spices in this blend provide antioxidants, anti-inflammatory effects, and other health benefits. However, the sugar and saturated fat often added to pumpkin spice-flavored foods and drinks can counteract these positive effects. Overall, pumpkin pie spice on its own is a nutritious blend, but be mindful of what you’re adding it to.

Potential Health Benefits of Pumpkin Pie Spice

So what exactly makes pumpkin pie spice a potential healthy addition to your diet? Here is a look at some of the key benefits the individual spices in this blend can provide:

1. Cinnamon

Cinnamon is the most abundant spice in pumpkin pie spice, and it brings several health perks. As one of the most antioxidant-rich spices, cinnamon may help reduce inflammation, lower blood sugar levels, improve heart health, and protect against chronic diseases like cancer and Alzheimer’s. The antioxidant compounds in cinnamon called polyphenols are responsible for many of these effects.

2. Ginger

Ginger adds a warm, spicy kick to pumpkin pie spice. This aromatic root is another anti-inflammatory spice linked to reduced muscle soreness, nausea, pain, and oxidative stress. Ginger also contains compounds called gingerols that can benefit the gastrointestinal, immune, and nervous systems.

3. Nutmeg

Nutmeg is a key component of pumpkin pie spice. In addition to providing antioxidant and anti-inflammatory benefits, studies show nutmeg may improve brain health and cognition, reduce anxiety and depression, stabilize blood sugar levels, and support oral health. The myristicin, elemicin, and eugenol compounds found in nutmeg may be responsible for many of these effects.

4. Allspice

Allspice is the dried unripe berry of Pimenta dioica trees. It provides a mix of clove, cinnamon, and nutmeg flavors. The phenylpropanoids, tannins, and essential oils in allspice have antioxidant, anti-inflammatory, antimicrobial, and anesthetic properties. Allspice may also help combat gastrointestinal issues like gas, bloating, and indigestion.

5. Cloves

Cloves add a punch of spicy sweetness to pumpkin pie spice. These dried flower buds are rich in antioxidants, including phenolic compounds like eugenol. Cloves have natural antibacterial, anti-inflammatory, antifungal, antiviral, and antimutagenic properties. They may also help regulate blood sugar levels and improve liver health.

Potential Drawbacks of Pumpkin Pie Spice

Despite the potential health benefits of the individual spices, there are some possible downsides associated with pumpkin pie spice:

1. High in Calories and Carbs When Added to Baked Goods

Pumpkin pie spice blends that don’t contain added sugar are very low in calories. However, this spice mix is commonly used in high-calorie baked goods like muffins, breads, pies, and cookies that boost its calorie content. The carbohydrates in these sugary, refined-flour treats may cause spikes and crashes in blood sugar as well.

2. May Contain Added Sugar, Salt, and Preservatives

Watch out for pumpkin pie spice blends that contain added sugar, salt, maltodextrin, and other additives. These unnecessary ingredients can counteract the potential nutritional benefits of the spice mix. Check ingredient lists and opt for blends without additives.

3. Easy to Overdo Your Portions

A little pumpkin pie spice can go a long way to adding flavor. But going overboard with this blend of concentrated spices can make foods and drinks taste overly strong or bitter. Stick to recipe recommendations or start with small amounts and adjust to taste.

4. Contains Cinnamon, Which May Be Toxic in Excess

Cassia cinnamon, the most common variety, contains a compound called coumarin. Consuming too much coumarin may potentially cause liver damage in some individuals. While pumpkin pie spice is unlikely to contain toxic coumarin levels for most people, those with liver conditions should be cautious and limit consumption.

5. Allergies or Sensitivities to Specific Spices

Those with allergies or sensitivities to cinnamon, nutmeg, ginger, cloves, or other spices in pumpkin pie spice should avoid using this blend. Reactions can include anything from mild tongue irritation to severe anaphylaxis. Children may also be more prone to spice sensitivities.

Nutrition Facts of Pumpkin Pie Spice

The nutrition content of pumpkin pie spice can vary based on the specific blend. But in general, a 1 teaspoon serving may contain around:

Nutrient Amount
Calories 20
Total Fat 0.5 g
Sodium 4 mg
Potassium 70 mg
Total Carbs 4 g
Dietary Fiber 2 g
Sugar 0.5 g
Protein 0.5 g

As you can see, pumpkin pie spice is very low in calories, fat, carbs, and sugar on its own without any added ingredients. The fiber, potassium, and protein add to its nutritional value as well.

Healthiest Ways to Use Pumpkin Pie Spice

Want to take advantage of the health perks of pumpkin pie spice? Here are some of the best and healthiest ways to use this blend in your diet:

1. Stir into Oatmeal or Yogurt

Add a dash or two of pumpkin pie spice to heart-healthy oats or probiotic yogurt for an antioxidant and anti-inflammatory boost. The spice blend provides a nice flavor change up for these breakfast foods.

2. Mix into Baked Goods Made with Whole Grains and Limited Sugar

Incorporate pumpkin pie spice into healthier baked goods recipes that use whole grain flours, natural sweeteners like maple syrup or honey, and healthy fats like coconut oil. This allows you to benefit from the spices while limiting refined carbs, added sugars, and unhealthy fats.

3. Combine with Pureed Pumpkin

Mixing pumpkin pie spice with unsweetened canned pumpkin provides flavor along with the many nutrients in pumpkin like vitamin A, potassium, and fiber. Use this combo to make pancakes, oatmeal, hummus, or DIY lattes.

4. Add to Coffee, Tea, or Smoothies

Stir a small pinch of pumpkin pie spice into your morning coffee, an herbal tea, or a fruit and veggie smoothie. The spices add extra antioxidant benefits without added calories, sugar, or fat.

5. Use in Savory Dishes Like Soups, Stews, and Chili

Don’t limit pumpkin pie spice just to sweets. A small amount can enhance the flavor of hearty slow cooker meals like soups, stews, and chilis. Start with just 1/8 to 1/4 teaspoon per serving.

6. Make Your Own Healthy Pumpkin Pie Spice Blend

Skip the added sugar and salt by making your own batch at home. Mix together cinnamon, ginger, nutmeg, allspice, and cloves in proportions suited to your taste preferences. Use within 3 to 6 months for best freshness.

Is Pumpkin Pie Spice Safe During Pregnancy?

Pumpkin pie spice ingredients like cinnamon, ginger, and nutmeg are considered safe for pregnant women when consumed in food amounts. There is no evidence that this spice blend poses harm during pregnancy.

However, as a precaution, pregnant women should limit cinnamon intake to less than 10 grams per day since extremely high amounts may affect the uterus. High levels of ginger may also cause uterine contractions later in pregnancy.

Additionally, nutmeg in doses over 10 grams per day may have hallucinogenic effects due to myristicin content. Again, this level is difficult to consume through normal use of pumpkin pie spice.

Overall, enjoy pumpkin pie spice in moderation as part of a healthy pregnancy diet. But check with your doctor if you have any concerns about specific spice intolerances or allergies.

Should You Give Pumpkin Pie Spice to Children?

Pumpkin pie spice is generally recognized as safe for children to consume in small amounts as part of a balanced diet. Several studies have found spices like cinnamon, ginger, and nutmeg to be well-tolerated and beneficial for health factors like blood sugar control, cognition, and immunity in children from toddlers to teens.

However, limit intake to less than 1/2 teaspoon per day for toddlers under 2 years old to be safe. Children are more susceptible to spice sensitivities and allergies. Discontinue use if any signs of rash, upset stomach, or irritation occur.

Also avoid giving capsules or extracts of pumpkin pie spice or individual spices like cinnamon and nutmeg to children. And steer clear of heavily spiced products like pumpkin spice muffins and lattes that often have excess sugar and fat as well. Moderation is key when introducing pumpkin pie spice to a child’s diet.

Does Pumpkin Pie Spice Have Side Effects?

For most healthy adults, consuming moderate food amounts of pumpkin pie spice is unlikely to cause side effects. However, some people may experience:

1. Digestive Issues

Too much pumpkin pie spice could potentially cause side effects like heartburn, nausea, gas, and diarrhea in sensitive individuals. This seems most likely from the ginger content.

2. Mouth or Tongue Irritation

Cinnamon and clove oils in high amounts may temporarily cause irritation, itching, or a numbing sensation in the mouth and tongue. But this is rare when consuming pumpkin pie spice blended in foods or drinks.

3. Liver Damage

Again, this is very unlikely from merely using pumpkin pie spice as directed in recipes. But ingesting many tablespoons of cinnamon oil or straight powder could potentially overwork the liver. Those with existing liver conditions may want to exercise caution.

4. Low Blood Sugar

Cinnamon may lower blood sugar levels. Those on diabetes medications or with hypoglycemia need to monitor blood sugar closely when consuming cinnamon-heavy foods and spices like pumpkin pie spice.

5. Hallucinations or Convulsions

Nutmeg contains myristicin, which in extremely high doses may cause hallucinations, convulsions, delirium, or circulatory system side effects. But nutmeg poisoning from pumpkin pie spice is essentially unheard of.

6. Allergic Reactions

Those with known allergies to specific spices like ginger, cinnamon, or cloves should avoid pumpkin pie spice due to potential reactions, including skin rash, hives, itching, and throat swelling.


Pumpkin pie spice contains several spices with science-backed health benefits, from anti-inflammatory cinnamon to antioxidant and brain-boosting nutmeg. Using this flavorful blend to give a healthy kick to oatmeal, yogurt, coffee, and even savory dishes can be an easy way to add nutrition to your diet.

However, be mindful of excessive intake and choose products without unnecessary added sugar and fat. Additionally, children, pregnant women, and people with specific spice sensitivities may need to exercise more caution. Overall, pumpkin pie spice can be a deliciously healthy addition to a balanced lifestyle when used in moderation.

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