Pumpkin Sauce Calories, Nutrition Facts and Health Benefits

Calories in Pumpkin Sauce

The number of calories in pumpkin sauce can vary depending on the specific recipe, but on average a 1⁄4 cup serving of pumpkin sauce contains:

• Around 60 calories
• 5 grams of carbohydrates
• 2 grams of fiber
• 4 grams of natural sugars
• 1 gram of protein
• 0 grams of fat

Compared to other sauces like Alfredo or cream sauce, pumpkin sauce is relatively low in calories. For example, a 1⁄4 cup of Alfredo sauce contains about 115 calories and 10 grams of fat.

Pumpkin Sauce Nutrition Facts

In addition to being low in calories, pumpkin sauce contains a variety of beneficial vitamins and minerals:

• Vitamin A - One serving contains over 100% of your daily vitamin A needs. Vitamin A supports eye health and immune function.
• Vitamin C - Pumpkin sauce provides around 10% of your daily vitamin C needs, an antioxidant that promotes skin health and supports the immune system.
• Potassium - With about 5% of your recommended daily potassium intake, pumpkin sauce supports heart health and muscle function.
• Fiber - The fiber in pumpkin sauce helps improve digestion and gut health.
• Iron - You get about 5% of your daily iron needs from pumpkin sauce, which helps transport oxygen in the blood.

Pumpkin Sauce Benefits

Adding pumpkin sauce to your diet provides a range of health benefits:

• Supports eye health - The high vitamin A content promotes healthy eyesight.
• Boosts immunity - Vitamin A, vitamin C and iron support proper immune function.
• Aids digestion - The fiber in pumpkin sauce promotes regularity and improves gut health.
• Promotes heart health - The potassium content supports heart function and reduces blood pressure.
• Benefits skin - Vitamin C promotes collagen production for healthier, younger looking skin.

Making Pumpkin Sauce

Making homemade pumpkin sauce is easy. Here is a simple recipe:

Ingredients

• 1 15oz can pure pumpkin puree
• 1⁄2 cup milk
• 1⁄4 cup brown sugar
• 2 teaspoons cornstarch
• 1 teaspoon cinnamon
• 1⁄4 teaspoon nutmeg
• Pinch of cloves
• Pinch of salt

Instructions

1. In a medium saucepan, whisk together the pumpkin puree, milk, brown sugar, cornstarch, cinnamon, nutmeg, cloves and salt.
2. Cook over medium heat, stirring frequently, until the mixture begins to bubble and thicken, about 5-7 minutes.
3. Once thickened, remove from heat and let cool slightly before serving.
4. Store leftover pumpkin sauce in an airtight container in the refrigerator for up to one week.

Serving and Storing Pumpkin Sauce

Pumpkin sauce is very versatile and can be enjoyed in both sweet and savory dishes:

• Drizzle over oatmeal or chia pudding
• Use as a sandwich spread
• Top pancakes or waffles
• Swirl into yogurt
• Use as a dip for apple slices
• Drizzle over roasted vegetables
• Toss with pasta or gnocchi
• Spoon over chicken or fish

To store leftover pumpkin sauce:

• Transfer to an airtight container
• Refrigerate for up to 1 week
• Can also be frozen for up to 3 months - thaw overnight in the refrigerator before using

Pumpkin Sauce Variations

There are many ways to adapt pumpkin sauce to suit your tastes:

• Add minced ginger or allspice for extra flavor
• Use honey instead of brown sugar for a vegan sauce
• Replace milk with coconut milk for a dairy-free option
• Mix in pureed butternut squash or sweet potato
• Top with chopped pecans or pepitas before serving
• Swirl in maple syrup for added sweetness
• Flavor with orange or lemon zest
• Spike with a pinch of cayenne for heat

Let your imagination run wild and get creative with pumpkin sauce recipes this fall!

Is Pumpkin Sauce Healthy?

Pumpkin sauce made from simple whole food ingredients is very healthy. It provides a range of important vitamins, minerals and antioxidants with minimal calories, fat and sugar. The fiber keeps you feeling satisfied while the potassium supports heart health. So enjoy pumpkin sauce without guilt as part of an overall balanced diet!

Pumpkin Sauce vs. Apple Sauce

Pumpkin and apple sauce have some key differences:

• Calories - Pumpkin sauce is slightly lower in calories with around 60 per 1⁄4 cup compared to 70 calories in apple sauce.
• Fiber - Pumpkin sauce contains 2 grams of fiber vs. 1 gram in apple sauce.
• Vitamin A - Pumpkin sauce is an excellent source of vitamin A while apple sauce contains none.
• Potassium - Pumpkin sauce has more potassium than apple sauce.
• Flavor - Pumpkin sauce has a sweet, spiced flavor compared to the mild sweetness of apple sauce.

The bottom line is pumpkin sauce has a more nutrient-dense profile with added health benefits. But apple sauce makes a fine substitute if you need to avoid vitamin A due to medication interactions or other reasons.

Common Questions about Pumpkin Sauce

Is pumpkin sauce the same as pumpkin puree?

No, pumpkin sauce and pumpkin puree are different. Pure pumpkin puree is simply cooked and mashed pumpkin flesh. Pumpkin sauce is made by combining pure pumpkin puree with ingredients like milk, sugar and spices to create a sweet, creamy sauce.

Can you freeze pumpkin sauce?

Yes, pumpkin sauce freezes very well for up to 3 months. Simply transfer leftovers to an airtight container or freezer bag. Thaw in the refrigerator overnight before using in recipes.

How long does homemade pumpkin sauce last?

Properly stored pumpkin sauce will last up to 1 week in the refrigerator or up to 3 months in the freezer.

What is a good substitute for pumpkin sauce?

Apple sauce makes the best substitute for pumpkin sauce in recipes. Canned pumpkin puree, yogurt, soft silken tofu or nut butter also work in a pinch.

Can you use pumpkin sauce instead of tomato sauce?

Pumpkin sauce can replace tomato sauce in some savory dishes like pasta, pizza and chili. But the flavor profile will be sweeter. Adjust other seasonings to balance out the sweetness.

Conclusion

Pumpkin sauce is a nutritious and delicious ingredient that can be used in both sweet and savory recipes. With minimal calories and fat plus an array of vitamins, minerals and antioxidants, pumpkin sauce provides some fantastic health benefits. Enjoy getting creative with pumpkin sauce this fall season!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.