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Low-sugar flourless pumpkin pudding Calories
Low-sugar, fiber-containing dessert
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-sugar flourless pumpkin pudding (180 g) has 148 calories. That works out to 82 calories per 100 g. It contains 24.8 g of carbs, 5.6 g of protein, 3.2 g of fat and 2.2 g of fiber. Its 504 µg of Vitamin A covers 56% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Low-sugar flourless pumpkin pudding Nutrition Facts
Selected: 1 cup (medium) · 180 g
148
KCAL / 180G
Carbs
24.8g
· 9% DV
Protein
5.6g
· 11% DV
Fat
3.2g
· 4% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 15% · Fat 19%
Low-sugar flourless pumpkin pudding nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 2.2 g | 8% |
| Protein | 5.6 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Low-sugar flourless pumpkin pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 148 kcal |
| 1 tablespoon (small) | 18 g | 15 kcal |
| 100 g | 100 g | 82 kcal |
| 1 pack (mini) | 100 g | 82 kcal |
| 1 cup (small) | 120 g | 98 kcal |
| 1 serving (medium) | 150 g | 123 kcal |
| 1 serving (large) | 220 g | 180 kcal |
| 1 cup (large) | 250 g | 205 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Low-sugar flourless pumpkin pudding
What is low-sugar flourless pumpkin pudding made of?
Low-sugar flourless pumpkin pudding is typically made with cooked pumpkin purée, milk, a thickener such as cornstarch, and a small amount of sugar. Recipes vary, so “flourless” does not necessarily mean starch-free or free of other thickeners.
Can you make low-sugar flourless pumpkin pudding with canned pumpkin?
Yes, canned pumpkin purée works in low-sugar flourless pumpkin pudding. Use plain purée rather than pumpkin pie filling, which is usually pre-sweetened and spiced; if the purée seems watery, drain it so the pudding can set properly.
How does low-sugar flourless pumpkin pudding thicken without flour?
Low-sugar flourless pumpkin pudding usually thickens with starch, often cornstarch, rather than wheat flour. The starch needs to be mixed smoothly into cold liquid first and then heated until the mixture thickens; pumpkin alone may not produce a firm pudding.
Can you make low-sugar flourless pumpkin pudding without dairy milk?
Yes, you can use an unsweetened plant-based milk in low-sugar flourless pumpkin pudding. Choose one with a mild flavor, and keep the thickener; some alternatives set differently or taste thinner, so chill the pudding fully before judging its texture.
How do you keep low-sugar flourless pumpkin pudding from getting lumpy?
Whisk the starch into cold milk before heating low-sugar flourless pumpkin pudding, and stir continuously as it cooks. Adding starch directly to hot liquid can create lumps; if they remain, briefly blend the cooked pudding before chilling.
How long does low-sugar flourless pumpkin pudding last in the fridge?
Low-sugar flourless pumpkin pudding keeps for about 2–3 days in a covered container in the refrigerator. Keep it chilled rather than leaving it out for extended periods, since it is a milk-based dessert.
Can you freeze low-sugar flourless pumpkin pudding?
You can freeze low-sugar flourless pumpkin pudding, but thawing may make its texture watery or separated. Freeze individual portions, thaw them in the refrigerator, and stir well before serving; the texture is generally best when the pudding is freshly made.
What goes well on low-sugar flourless pumpkin pudding?
Cinnamon, toasted pecans, walnuts, or a spoonful of plain yogurt pair well with low-sugar flourless pumpkin pudding. Add nuts just before serving so they stay crisp, and choose unsweetened toppings if you want to keep the dessert lightly sweet.
Is homemade low-sugar flourless pumpkin pudding different from packaged pudding?
Yes. Homemade low-sugar flourless pumpkin pudding lets you control the pumpkin, sweetener, and thickener, while packaged versions may use different ingredients and added sweeteners. Check the product’s ingredient list if you need to avoid a particular ingredient.
Does low-sugar flourless pumpkin pudding raise blood sugar?
It can raise blood sugar because pumpkin and any added sugar or starch contribute carbohydrates. A smaller portion and eating it as part of a balanced meal may affect your response differently; if you have diabetes, follow your clinician’s individualized advice.
Low-sugar flourless pumpkin pudding Vitamins & Minerals
Vitamins
Vitamin A
504µg · 56% DV
B12
0.58µg · 24% DV
B2
0.25mg · 19% DV
B5
0.56mg · 11% DV
Minerals
Phosphorus
151mg · 22% DV
Calcium
202mg · 20% DV
Iodine
23µg · 15% DV
Copper
0.11mg · 12% DV
Potassium ⭐
324mg · 10% DV
Sodium
86mg · 4% DV
Low-sugar flourless pumpkin pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-sugar flourless pumpkin pudding
To burn the 148 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Low-sugar flourless pumpkin pudding?
Low-sugar flourless pumpkin pudding brings pumpkin purée together with the milk-based custard known in Turkey as muhallebi. It is a home-style dessert rather than a fixed traditional recipe: leaving out flour and relying on pumpkin’s natural sweetness makes it possible to use less added sugar, while the thickener can vary by recipe.
Serve it chilled, often with a little cinnamon or chopped walnuts, as a gentle finish to a meal or an afternoon treat. Its soft, creamy texture suits anyone looking for a less-sweet alternative to richer desserts. It contains some fibre and provides 82 calories per 100 g; keep toppings modest if you want to maintain its lighter character.
How Nutritious Is Low-sugar flourless pumpkin pudding?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Low-sugar flourless pumpkin pudding Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Low-sugar flourless pumpkin pudding Contain Allergens?
Contains these allergens:
Which Diets Is Low-sugar flourless pumpkin pudding Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-sugar flourless pumpkin pudding Fat Profile
SATURATED
1.89g
MONOUNSATURATED
0.86g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.