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Low-Sugar Pumpkin Milk Pudding Calories
Lower-sugar milk pudding with pumpkin
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-Sugar Pumpkin Milk Pudding (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 32 g of carbs, 5.6 g of protein, 4.5 g of fat and 2 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Low-Sugar Pumpkin Milk Pudding Nutrition Facts
Selected: 1 cup (medium) · 180 g
189
KCAL / 180G
Carbs
32g
· 12% DV
Protein
5.6g
· 11% DV
Fat
4.5g
· 6% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 12% · Fat 21%
Low-Sugar Pumpkin Milk Pudding nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 2.66 g | 13% |
| Trans fat | 0.14 g | |
| Sodium | 77 mg | 3% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 2 g | 7% |
| 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 Pumpkin Milk Pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 189 kcal |
| 1 tablespoon (small) | 15 g | 16 kcal |
| 100 g | 100 g | 105 kcal |
| 1 bottle (mini) | 100 g | 105 kcal |
| 1 cup (small) | 120 g | 126 kcal |
| 1 serving (small) | 150 g | 158 kcal |
| 1 serving (large) | 220 g | 231 kcal |
| 1 cup (large) | 250 g | 263 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Low-Sugar Pumpkin Milk Pudding
How do you make low-sugar pumpkin milk pudding?
Low-sugar pumpkin milk pudding is made by cooking milk with pumpkin purée and a thickener such as cornstarch, then adding a modest amount of sugar. Stir it as it heats so the mixture thickens smoothly, then chill it in serving cups.
Can you make low-sugar pumpkin milk pudding with canned pumpkin?
Yes, canned pumpkin purée can be used for low-sugar pumpkin milk pudding. Choose plain purée rather than pumpkin pie filling, which is usually sweetened and spiced; if the purée seems watery, drain it so the pudding sets properly.
Is low-sugar pumpkin milk pudding sugar-free?
No, low-sugar pumpkin milk pudding is not necessarily sugar-free. “Low-sugar” means the recipe uses less added sugar, while milk and pumpkin still contribute naturally occurring sugars and the pudding may also contain added sweetener.
Can you make low-sugar pumpkin milk pudding without cornstarch?
Yes, low-sugar pumpkin milk pudding can be thickened with another suitable pudding thickener, such as rice flour, depending on the recipe. The texture may differ, so cook the mixture until it thickens and follow the proportions for the alternative thickener.
Why is low-sugar pumpkin milk pudding runny?
Low-sugar pumpkin milk pudding is often runny because the pumpkin purée contains excess water or the milk mixture was not cooked long enough to thicken. Drain watery purée and keep stirring over heat until the pudding visibly coats a spoon.
Can low-sugar pumpkin milk pudding be served warm?
Yes, low-sugar pumpkin milk pudding can be served warm, although it is commonly chilled. It will be softer straight from the pan and firmer after refrigeration; cinnamon or chopped nuts make simple toppings for either serving temperature.
How long does low-sugar pumpkin milk pudding last in the fridge?
Low-sugar pumpkin milk pudding keeps for about 2–3 days in the refrigerator when covered and chilled promptly. Store it in individual covered cups, and discard it if its smell or appearance changes.
Can you freeze low-sugar pumpkin milk pudding?
Freezing low-sugar pumpkin milk pudding is not recommended because the milk-based texture can separate or turn grainy after thawing. Make a smaller batch instead and keep it refrigerated for a few days.
Is low-sugar pumpkin milk pudding a healthier dessert than regular pudding?
Low-sugar pumpkin milk pudding can be a lower-added-sugar choice than a comparable pudding made with more sugar, and pumpkin adds its own flavor. It is still a sweet milk dessert, so the reduced-sugar description does not mean it has no sugars.
Does low-sugar pumpkin milk pudding need to be made with fresh pumpkin?
No, low-sugar pumpkin milk pudding does not require fresh pumpkin; cooked pumpkin purée works too. Fresh pumpkin should be cooked until tender and puréed before adding it, while canned plain purée can be stirred directly into the milk mixture.
Low-Sugar Pumpkin Milk Pudding Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.29mg · 22% DV
B5
0.56mg · 11% DV
Biotin
2.7µg · 9% DV
Minerals
Phosphorus
164mg · 23% DV
Calcium
194mg · 19% DV
Iodine
25µg · 17% DV
Copper
0.09mg · 10% DV
Potassium ⭐
281mg · 8% DV
Sodium
77mg · 3% DV
Low-Sugar Pumpkin Milk Pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Sugar Pumpkin Milk Pudding
To burn the 189 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 Pumpkin Milk Pudding?
Low-Sugar Pumpkin Milk Pudding is a pumpkin-flavoured take on muhallebi, a traditional Turkish milk pudding. It is made by cooking milk with pumpkin and a thickener, with less sugar than a standard sweet pudding, then chilling it until set. The texture is smooth and soft, with pumpkin lending gentle sweetness and an earthy note. In Turkey, it is commonly served cold in small bowls as a home-style dessert after a meal; cinnamon is a natural finishing touch. Milk contributes some protein, while pumpkin adds a little fibre. At 105 kcal per 100 g, it can suit a modest dessert portion; serve it plain or with a light dusting of cinnamon.
How Nutritious Is Low-Sugar Pumpkin Milk 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 Pumpkin Milk 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 Pumpkin Milk Pudding Contain Allergens?
Contains these allergens:
Which Diets Is Low-Sugar Pumpkin Milk 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 Pumpkin Milk Pudding Fat Profile
SATURATED
2.66g
MONOUNSATURATED
1.21g
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.