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Pumpkin Cheesecake Salad Calories
Sweet pumpkin, cream cheese, yogurt, and crunchy toppings in a dessert-salad fusion
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pumpkin Cheesecake Salad (140 g) has 238 calories. That works out to 170 calories per 100 g. It contains 30.8 g of carbs, 4.5 g of protein, 10.1 g of fat and 2.1 g of fiber. Its 406 µg of Vitamin A covers 45% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Pumpkin Cheesecake Salad Nutrition Facts
Selected: 1 cup (medium) · 140 g
238
KCAL / 140G
Carbs
30.8g
· 11% DV
Protein
4.5g
· 9% DV
Fat
10.1g
· 13% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 8% · Fat 39%
Pumpkin Cheesecake Salad nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 4.9 g | 25% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 2.1 g | 8% |
| Protein | 4.5 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 Pumpkin Cheesecake Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 238 kcal |
| 2 tablespoon (small) | 30 g | 51 kcal |
| ½ cup (small) | 70 g | 119 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (medium) | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 bottle (large) | 200 g | 340 kcal |
| 1.5 cup (large) | 210 g | 357 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Pumpkin Cheesecake Salad
How do you make Pumpkin Cheesecake Salad?
To make Pumpkin Cheesecake Salad, mix softened cream cheese with pumpkin and yogurt until creamy, then chill it. Add crunchy toppings such as cookie pieces, nuts, or granola just before serving so they do not soften in the mixture.
Is Pumpkin Cheesecake Salad a dessert or a salad?
Pumpkin Cheesecake Salad is usually served as a dessert, despite the word “salad” in its name. It is a sweet, creamy pumpkin-and-cream-cheese mixture with crunchy toppings, rather than a leafy or savory salad.
What ingredients are in Pumpkin Cheesecake Salad?
Pumpkin Cheesecake Salad typically contains pumpkin, cream cheese, and yogurt, with sweetener or spices in some versions. Cookie pieces, nuts, or granola are common crunchy toppings. Recipes vary, so the exact additions depend on how it is made.
Can you use canned pumpkin in Pumpkin Cheesecake Salad?
Yes, canned pumpkin works well in Pumpkin Cheesecake Salad. Use plain pumpkin purée rather than pumpkin pie filling, which is already sweetened and spiced. If the purée seems watery, drain it before mixing to help the salad stay thick.
How is Pumpkin Cheesecake Salad different from pumpkin cheesecake?
Pumpkin Cheesecake Salad is a chilled, spoonable mixture, while pumpkin cheesecake is typically baked and served in slices. The salad often has no crust; its cream cheese and pumpkin base is topped with crunchy ingredients instead.
Can you make Pumpkin Cheesecake Salad ahead of time?
Yes, you can prepare and chill the creamy base of Pumpkin Cheesecake Salad ahead of serving. Keep crunchy toppings separate and add them at the last moment; otherwise, cookie pieces or granola can become soft in the mixture.
How long does Pumpkin Cheesecake Salad last in the fridge?
Store Pumpkin Cheesecake Salad covered in the refrigerator and eat it within a few days. Its texture is best sooner rather than later, especially if toppings have already been mixed in; keep those separate to preserve their crunch.
How do you keep Pumpkin Cheesecake Salad from getting watery?
To keep Pumpkin Cheesecake Salad from getting watery, cool and drain freshly cooked pumpkin before mixing it in. If your yogurt is runny, use thick yogurt instead, and avoid overmixing, which can loosen the creamy base.
What toppings go well on Pumpkin Cheesecake Salad?
Cookie crumbs, granola, and chopped nuts all add crunch to Pumpkin Cheesecake Salad. Pecans or walnuts pair particularly well with pumpkin’s sweet, warm flavor. Add toppings just before serving to keep them crisp.
Can you freeze Pumpkin Cheesecake Salad?
Freezing Pumpkin Cheesecake Salad is not recommended because the yogurt and cream cheese mixture can separate or turn grainy as it thaws. The pumpkin base is best chilled in the refrigerator, with crunchy toppings added fresh when you serve it.
Pumpkin Cheesecake Salad Vitamins & Minerals
Vitamins
Vitamin A
406µg · 45% DV
B2
0.15mg · 12% DV
Biotin
3.08µg · 10% DV
B5
0.49mg · 10% DV
Minerals
Phosphorus
87mg · 12% DV
Copper
0.1mg · 11% DV
Calcium
91mg · 9% DV
Iodine
11µg · 7% DV
Potassium ⭐
252mg · 7% DV
Sodium
168mg · 7% DV
Pumpkin Cheesecake Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Cheesecake Salad
To burn the 238 calories in 1 cup (medium) (140 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 Pumpkin Cheesecake Salad?
Pumpkin Cheesecake Salad combines sweet pumpkin with cream cheese and yogurt, finished with crunchy toppings. Despite its name, it is closer to a chilled, spoonable dessert inspired by cheesecake than to a savoury green salad. It is a contemporary dessert-salad style dish rather than a preparation tied to one well-established regional tradition, and recipes vary in their toppings and proportions.
Serve it cold, when the creamy mixture contrasts with the soft pumpkin and crisp additions. It can work as a potluck dish, a brunch-table treat or a simple dessert after a meal. Pumpkin gives it a carbohydrate-forward character, while the dairy contributes some protein. For a less rich version, use more plain yogurt and keep the crunchy toppings modest; a small bowl also makes a natural dessert portion.
How Nutritious Is Pumpkin Cheesecake Salad?
Nutrient density
Low
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 Pumpkin Cheesecake Salad 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 Pumpkin Cheesecake Salad Contain Allergens?
Contains these allergens:
Which Diets Is Pumpkin Cheesecake Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pumpkin Cheesecake Salad Fat Profile
SATURATED
4.9g
MONOUNSATURATED
2.94g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.