Pumpkin sauce

Sauce

Item Rating: 74/100

1 serving (100 grams) contains 50 calories, 1.0 grams of protein, 1.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		2.4 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	4.8 g	17%
	Sugars	9.5 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.2 mg	6%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 21 cal (17.1%)

Protein: 9 cal (7.6%)

Carbs: 95 cal (75.3%)

About Pumpkin sauce

Pumpkin sauce is a creamy, nutrient-rich condiment made primarily from pumpkin puree, often combined with spices, broth, or dairy for flavor enhancement. Originating from cuisines in the Americas, where pumpkin is native, it has been popularized globally as part of autumnal menus and harvest-inspired dishes. Nutritionally, pumpkin sauce is low in calories but rich in key nutrients. Pumpkin provides high levels of beta-carotene, a precursor to vitamin A, along with fiber, vitamin C, and potassium. Depending on the recipe, the sauce may also contain a mix of healthy fats, proteins, and additional vitamins from ingredients like milk, cream, or oil.

Health Benefits

• Supports eye health due to its high beta-carotene content, which converts to vitamin A in the body.
• Promotes healthy digestion, as pumpkin is a good source of dietary fiber (about 7g per cup of puree).
• Boosts immune function with vitamin C and antioxidants such as lutein and zeaxanthin found in pumpkin.

Dietary Considerations

Allergens: Contains dairy (if cream or milk is used), nuts (if nut-based milk or oils are included)

Suitable for: Vegetarian diets, vegan diets (if dairy-free), low-fat diets (if prepared without cream)

Not suitable for: Low-carb diets (due to natural carbohydrates in pumpkin), those with dairy allergies (if cream or milk is included)

Selection and Storage

Store pumpkin sauce in an airtight container in the refrigerator for up to 5 days, or freeze for longer-term storage. Reheat gently to preserve its texture and flavor.

Common Questions About Pumpkin sauce Nutrition

What is the nutritional content of pumpkin sauce?

Pumpkin sauce is relatively low in calories, with about 50–70 calories per 1/2 cup serving, depending on the recipe. It contains around 1–2 grams of protein, 2–3 grams of fiber, and is a good source of vitamin A, providing up to 100% of the recommended daily intake per serving. It also delivers small amounts of vitamin C, potassium, and iron.

Is pumpkin sauce suitable for a keto diet?

Pumpkin sauce can be compatible with a keto diet if prepared without added sugars or high-carb ingredients. Pumpkin itself contains about 7 grams of net carbs per 1/2 cup, so it should be consumed in moderation to fit within the daily carb allowance for keto.

What are the health benefits of eating pumpkin sauce?

Pumpkin sauce provides vitamin A, which supports eye health and immune function, and is rich in antioxidants like beta-carotene that may help reduce inflammation. It's also low in fat and a good source of dietary fiber, which promotes digestion and satiety. Be mindful of added ingredients like cream or sugar that could increase calorie and fat content.

What is the recommended serving size for pumpkin sauce?

The recommended serving size of pumpkin sauce is generally about 1/4 to 1/2 cup, which is sufficient to complement dishes like pasta or roasted vegetables. Larger portions may significantly increase calorie and carb intake, especially if additional ingredients like heavy cream or oils are used.

How does pumpkin sauce compare to tomato sauce?

Pumpkin sauce is typically creamier and milder in flavor compared to the tangy and acidic taste of tomato sauce. It generally contains fewer natural sugars and more vitamin A than tomato sauce. However, pumpkin sauce can be higher in carbs and calories if prepared with cream or butter, so ingredient choices matter depending on dietary goals.

Data Sources & Scientific References