Comparison

Canned pumpkin vs 100% natural pumpkin puree

Neither product is clearly better overall — it depends on what matters most to you.

Nutrition per 100 g

Nutrient	Canned pumpkin	100% natural pumpkin puree
Nutri-Score	a	a
NOVA group	—	1
Calories	38 kcal	34 kcal
Fat	0 g	0.3 g
Saturated fat	—	0.2 g
Sugars	3.3 g	3.3 g
Salt	0 g	0 g
Fiber	2.5 g	2.9 g
Protein	0.8 g	1.1 g
Additives	0	0
Allergens	None listed	None listed

Green = better value for that nutrient (less sugar, fat, salt and calories; more fiber and protein).

Key differences

Canned pumpkin has no fat, while 100% natural pumpkin puree has 0.3 g.
100% natural pumpkin puree has 14% more fiber (2.9 g vs 2.5 g).

Ingredients

Canned pumpkin

Not available.

100% natural pumpkin puree

Pumpkin,

FAQ

Which is healthier: Canned pumpkin or 100% natural pumpkin puree?

Neither product is clearly better overall — it depends on what matters most to you. We compare Nutri-Score, processing level and seven nutrients per 100 g. Your own needs (for example low sugar or high protein) may make a different choice better for you.

Which has fewer calories?

100% natural pumpkin puree has fewer calories: 34 kcal versus 38 kcal per 100 g.

Which has less sugar?

100% natural pumpkin puree has less sugar: 3.3 g versus 3.3 g per 100 g.

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