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Pumpkin (light dessert) Calories
Low calorie, high fiber, rich in vitamin A and C, light dessert
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pumpkin (light dessert) (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 23.4 g of carbs, 1.4 g of protein, 0.2 g of fat and 2.5 g of fiber. Its 504 µg of Vitamin A covers 56% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Pumpkin (light dessert) Nutrition Facts
Selected: 1 piece (medium) · 120 g
102
KCAL / 120G
Carbs
23.4g
· 9% DV
Protein
1.4g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 6% · Fat 1%
Pumpkin (light dessert) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 2.5 g | 9% |
| Protein | 1.4 g | 3% |
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 Medium Pumpkin (light dessert)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 102 kcal |
| 1 slice (thin) | 60 g | 51 kcal |
| 1 piece (small) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 slice (thick) | 100 g | 85 kcal |
| 1 cup (chopped) | 130 g | 111 kcal |
| 1 serving (medium) | 150 g | 128 kcal |
| 1 piece (large) | 180 g | 153 kcal |
| 1 serving (large) | 200 g | 170 kcal |
| 2 piece (double) | 240 g | 204 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Pumpkin (light dessert)
How do you make pumpkin dessert from scratch?
Pumpkin dessert is made by cooking peeled pumpkin pieces with sugar until tender, often after letting them sit so they release their own juices. Keep the pieces intact by stirring gently; serve the cooked pumpkin with toppings such as tahini or walnuts.
What kind of pumpkin is best for pumpkin dessert?
A dense, sweet-fleshed pumpkin is best for pumpkin dessert because it softens without turning watery or falling apart. Choose one that feels heavy for its size and has firm skin. Very watery pumpkins may need more time for excess liquid to cook off.
Why is my pumpkin dessert still hard?
Pumpkin dessert is usually still hard because the pieces need more cooking time or the pumpkin is particularly firm. Cut the pieces to a similar size and cook them gently until a fork slides in easily; high heat can soften the outside before the centers are done.
Why does pumpkin dessert turn watery?
Pumpkin dessert can turn watery because pumpkin releases liquid as it cooks, especially when it has been sugared beforehand. Simmer it uncovered so excess moisture can evaporate, and avoid stirring vigorously, which can break the pumpkin into a watery mash.
Can you make pumpkin dessert in the oven instead of on the stove?
Yes, pumpkin dessert can be baked instead of cooked on the stove. Baking helps the pieces keep their shape and can caramelize their edges, while stovetop cooking is easier to monitor. In either method, cook until the pumpkin is tender without letting it collapse.
What spices go well in pumpkin dessert?
Cinnamon, cloves, ginger, and nutmeg pair well with pumpkin dessert, but you do not need all of them. Use a light hand so the pumpkin’s own flavor comes through; tahini or walnuts are also common toppings for a Turkish-style cooked pumpkin dessert.
Is pumpkin dessert the same as pumpkin pie?
No, pumpkin dessert is not necessarily pumpkin pie. A simple cooked pumpkin dessert consists of sweetened pumpkin pieces, while pumpkin pie has a spiced pumpkin filling baked in a pastry crust. Recipes vary, so the name can refer to different preparations.
How long does pumpkin dessert keep in the fridge?
Pumpkin dessert keeps for about 3–4 days in a covered container in the refrigerator. Chill it after it has cooled, and use a clean spoon when serving. Add crunchy toppings such as walnuts only when you are ready to eat it.
Can pumpkin dessert be frozen?
Yes, pumpkin dessert can be frozen, though thawed pieces may be softer and release extra liquid. Freeze it in airtight, portion-sized containers once cool, then thaw it in the refrigerator. Add toppings after thawing so they keep their texture.
Can you make pumpkin dessert without added sugar?
Yes, you can make pumpkin dessert without added sugar, though it will taste less like the traditional sweetened version. Choose naturally sweet, ripe pumpkin and cook it until tender; a little cinnamon can add a sense of sweetness without changing the pumpkin’s texture.
Pumpkin (light dessert) Vitamins & Minerals
Vitamins
Vitamin A
504µg · 56% DV
Vitamin C
9.6mg · 11% DV
B1
0.08mg · 7% DV
Vitamin E
0.84mg · 6% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
252mg · 7% DV
Phosphorus
29mg · 4% DV
Iron
0.72mg · 4% DV
Sodium
7.2mg · 0% DV
Pumpkin (light dessert) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin (light dessert)
To burn the 102 calories in 1 piece (medium) (120 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 (light dessert)?
Pumpkin (light dessert) is best understood as tender pumpkin served as a sweet, rather than a baked pie or cake. In Turkey, pumpkin is commonly simmered with sugar until soft, then cooled; the pieces keep a gentle, earthy sweetness and a yielding, slightly fibrous texture. Recipes vary in how much sugar they use.
It is often finished with tahini and walnuts, though it can also be served plain after a meal. For a lighter portion, use less sugar and keep the topping modest. Pumpkin brings some fibre to dessert, and this version provides 85 calories per 100 g.
How Nutritious Is Pumpkin (light dessert)?
Nutrient density
High
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 (light dessert) Processed?
NOVA 2
Minimally 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 (light dessert) Contain Allergens?
No known major allergens
Which Diets Is Pumpkin (light dessert) Good For?
Vegan
✓ 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
Pumpkin (light dessert) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.