Spices, pumpkin pie spice
FDC 171332tsp (2 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 86 · -7 vs Spices & herbs medianPumpkin pie spice scores 86 of 100, a Strong result, though its rank of 42 of 60 within Spices & herbs sits below the category's high median of 93, since spice blends as a group tend to score well. Iron leads the blend at a striking 109% DV, with dietary fiber at 53% DV and calcium at 52% DV, reflecting how concentrated ground spices are per 100 g.
This blend of warming baking spices is used by the teaspoon to season pies, baked goods, and hot drinks rather than eaten in any real quantity, so the figures above reflect the raw spice, not a realistic serving. It does run high in saturated fat at 6.5 g per 100 g, though a typical 2 g teaspoon contributes only a small fraction of that. For recipes that don't need the full blend, ground allspice is a same-category option that scores higher within Spices & herbs.
See how this score is calculated, build a plate around spices, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | 17% |
| Total fat | 13 g | 16% |
| Saturated fat | 6.5 g | 33% |
| Cholesterol | 0 mg | 0% |
| Sodium | 52 mg | 2% |
| Carbohydrate | 69 g | 25% |
| Dietary fiber | 15 g | 53% |
| Sugars | 7.8 g | |
| Protein | 5.8 g | 12% |
| Potassium | 663 mg | 14% |
| Calcium | 682 mg | 52% |
| Iron | 20 mg | 109% |
| Magnesium | 136 mg | 32% |
| Vitamin C | 23 mg | 26% |
| Vitamin A | 13 µg | 1% |
| Vitamin E | 1.9 mg | 13% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.25 g | 0% |
| Saturated fat | 0.13 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 1.4 g | 1% |
| Dietary fiber | 0.3 g | 1% |
| Sugars | 0.16 g | |
| Protein | 0.12 g | 0% |
| Potassium | 13 mg | 0% |
| Calcium | 14 mg | 1% |
| Iron | 0.39 mg | 2% |
| Magnesium | 2.7 mg | 1% |
| Vitamin C | 0.47 mg | 1% |
| Vitamin A | 0.26 µg | 0% |
| Vitamin E | 0.04 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171332Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, pepper, whiteDensity 88 vs 86Spices, allspice, groundDensity 89 vs 86Spices, saffronDensity 89 vs 86Original analysis by NutriVerdict
In the kitchen and how to use it
Pumpkin pie spice is a pre-mixed blend, typically built from cinnamon, ginger, nutmeg and allspice or cloves, designed to season pumpkin and other winter squash desserts without measuring out several jars separately. It goes into pumpkin pie filling and pumpkin bread as the classic use, but also works well stirred into oatmeal, whisked into pancake or waffle batter, dusted over roasted sweet potatoes or squash, or added to coffee, cider and lattes for a warm, spiced note. Because the blend is potent, recipes typically call for it by the teaspoon rather than the tablespoon, and a little extra can easily overpower a dish's other flavors.
Buy pumpkin pie spice in small quantities since ground spice blends lose their aroma over time; keep it in a sealed jar away from heat and light, and it will hold its potency for roughly a year. The nutrient figures for a spice like this look large per 100 grams, but a real serving is a single teaspoon, 2 grams, meaning that although the blend carries 109 percent DV of iron and 53 percent DV of fiber, 14.8 grams, per 100 grams, an actual pinch or teaspoon added to a recipe contributes only a small fraction of that. It is best thought of as a flavor and aroma addition to a dish rather than a significant source of any nutrient at typical use amounts.
Frequently asked questions about spices
What is pumpkin pie spice made of?
It's a pre-mixed blend typically built from cinnamon, ginger, nutmeg and allspice or cloves.
How much pumpkin pie spice should you use?
Because the blend is potent, recipes typically call for it by the teaspoon, about 2 grams, rather than larger amounts.
Does pumpkin pie spice contain much iron?
The per-100-gram figures show 109 percent DV of iron, but a typical teaspoon serving is a small fraction of 100 grams, so it functions mainly as a flavoring rather than a meaningful nutrient source at normal use levels.