Pumpkin Glycemic Index

Pumpkin GI ranges from approximately 65 to 75 depending on cooking method, placing it in the medium-to-high GI range. Boiled or steamed cubed pieces tend toward the lower end; roasted or pureed preparations push higher. Because sources genuinely vary, we report a range rather than a single value. In practical terms, treat pumpkin as a moderate-to-high GI starchy vegetable that is manageable in reasonable portions.

Pumpkin can fit into a diabetes-friendly diet with portion control. A half-cup serving has a glycemic load of about 6, which is within the low GL range. It provides vitamin A, vitamin C, and potassium. However, it is a starchy vegetable with more carbs than non-starchy options like broccoli or spinach, so portion size and preparation method matter. People with diabetes should discuss serving sizes with their care team — this is general nutrition information.

Both are starchy winter squashes with similar GI ranges. Pumpkin has a slightly higher GI (65–75) compared to butternut squash (~51), but both have low glycemic loads in half-cup servings. Practically, both require the same approach: moderate portions, avoid sweet preparations, and pair with protein. Neither is a high-risk food in reasonable servings.

Pumpkin at about 10 g net carbs per half-cup cooked is moderate for low-carb diets. On a moderate low-carb plan (50–100 g net carbs/day), half a cup fits easily. On strict keto (under 20–30 g/day), even a half-cup uses a significant portion of the daily budget. Most keto followers limit starchy squash or use very small portions as a garnish.

Yes, significantly. Pumpkin pie adds sugar, a refined flour crust, and often condensed milk — all of which raise the glycemic load substantially. A slice of pumpkin pie can have a GL of 20–30 or more, compared to 6 for a half-cup of plain cooked pumpkin. People with diabetes should treat pumpkin pie as an occasional dessert, not a vegetable serving.