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Low-Sugar Pumpkin Pudding Calories
Light milk-based pumpkin dessert with reduced sugar
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-Sugar Pumpkin Pudding (150 g) has 140 calories. That works out to 93 calories per 100 g. It contains 21.3 g of carbs, 4.7 g of protein, 4.1 g of fat and 1.7 g of fiber. Its 0.5 µg of B12 covers 20% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Low-Sugar Pumpkin Pudding Nutrition Facts
Selected: 1 cup (medium) · 150 g
140
KCAL / 150G
Carbs
21.3g
· 8% DV
Protein
4.7g
· 9% DV
Fat
4.1g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 13% · Fat 27%
Low-Sugar Pumpkin Pudding nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 2.47 g | 12% |
| Trans fat | 0.12 g | |
| Sodium | 69 mg | 3% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 1.7 g | 6% |
| Protein | 4.7 g | 9% |
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 Pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 140 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 100 g | 100 g | 93 kcal |
| 1 cup (small) | 100 g | 93 kcal |
| 1 pack (medium) | 120 g | 112 kcal |
| 1 serving (large) | 180 g | 167 kcal |
| 1 bottle (large) | 200 g | 186 kcal |
| 1 serving (extra large) | 250 g | 233 kcal |
Calculated from 93 calories per 100 g.
Frequently Asked Questions About Low-Sugar Pumpkin Pudding
How do you make Low-Sugar Pumpkin Pudding?
Low-Sugar Pumpkin Pudding is usually made by cooking pumpkin purée with milk, cornstarch, and a small amount of sugar until thick. Whisk the mixture as it heats to prevent lumps, then portion it into cups and chill before serving.
What ingredients are in Low-Sugar Pumpkin Pudding?
Low-Sugar Pumpkin Pudding typically contains pumpkin purée, milk, cornstarch, and a reduced amount of sugar. Cinnamon or vanilla may be added for flavor; exact ingredients vary between recipes and prepared products.
Can you make Low-Sugar Pumpkin Pudding with canned pumpkin?
Yes, canned pumpkin purée works well in Low-Sugar Pumpkin Pudding. Use plain pumpkin purée rather than canned pumpkin pie filling, which is usually already sweetened and spiced; stir the purée smooth before adding it to the milk mixture.
Why is my Low-Sugar Pumpkin Pudding runny?
Low-Sugar Pumpkin Pudding can stay runny if it has too little cornstarch or has not cooked long enough to thicken. Mix the cornstarch with cold milk first, then cook the pudding while whisking until it visibly thickens.
How long does Low-Sugar Pumpkin Pudding last in the fridge?
Low-Sugar Pumpkin Pudding keeps for about 3 days in a covered container in the refrigerator. Chill it promptly after making, and discard it if it develops an unusual smell, visible mold, or a change in texture.
Can you freeze Low-Sugar Pumpkin Pudding?
You can freeze Low-Sugar Pumpkin Pudding, but thawing may make its milk-based texture watery or grainy. For the smoothest result, serve it fresh; if freezing, use an airtight container and thaw it slowly in the refrigerator.
What spices go well in Low-Sugar Pumpkin Pudding?
Cinnamon is a classic addition to Low-Sugar Pumpkin Pudding, and ginger, nutmeg, or a little vanilla also complement pumpkin. Add spices gradually so they enhance the pumpkin flavor without overpowering the pudding.
How should you serve Low-Sugar Pumpkin Pudding?
Serve Low-Sugar Pumpkin Pudding chilled in individual cups. A dusting of cinnamon or a small topping of chopped nuts adds texture, while letting the pudding chill first helps it set and gives it a smoother spoonable consistency.
Can you use a sugar substitute in Low-Sugar Pumpkin Pudding?
Yes, you can use a sugar substitute in Low-Sugar Pumpkin Pudding, but choose one that is suitable for cooking. Sweeteners vary in sweetness and can behave differently when heated, so add a small amount and taste as you go.
Is Low-Sugar Pumpkin Pudding the same as pumpkin pie filling?
No, Low-Sugar Pumpkin Pudding is not the same as pumpkin pie filling. Pudding is a spoonable milk-and-starch dessert, while pie filling is a seasoned pumpkin mixture intended to be baked in a crust and is often much sweeter.
Low-Sugar Pumpkin Pudding Vitamins & Minerals
Vitamins
B12
0.48µg · 20% DV
Vitamin A
157.5µg · 18% DV
B2
0.21mg · 16% DV
B5
0.47mg · 9% DV
Minerals
Phosphorus
132mg · 19% DV
Calcium
162mg · 16% DV
Iodine
24µg · 16% DV
Potassium ⭐
233mg · 7% DV
Sodium
69mg · 3% DV
Low-Sugar 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 Pumpkin Pudding
To burn the 140 calories in 1 cup (medium) (150 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 Pudding?
Low-sugar pumpkin pudding is a Turkish-style milk pudding made by cooking milk with pumpkin purée and a little sugar; starch is commonly used to give it a softly set, spoonable texture. The pumpkin brings gentle sweetness and an earthy note, while the milk keeps the flavour mild and creamy. It is usually served chilled, often in individual bowls with a dusting of cinnamon.
Enjoy it as a light dessert after a meal or with tea; its familiar pudding texture also makes it an easy choice for a make-ahead sweet. At 93 calories per 100 g, it is relatively light for a creamy dessert, though portion size still matters. Keep the topping simple—cinnamon or a few chopped nuts add contrast without needing a sugary sauce.
How Nutritious Is Low-Sugar 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 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 Pumpkin Pudding Contain Allergens?
Contains these allergens:
Which Diets Is Low-Sugar 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 Pumpkin Pudding Fat Profile
SATURATED
2.47g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.2g
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.