Healthy Pumpkin Bread Recipe (1 Bowl, Whole Can of Pumpkin, No Refined Sugar) New

Use a full 15-ounce can of pumpkin puree in one bowl to bake a moist, 175-calorie loaf in 60 minutes.

This healthy pumpkin bread recipe uses a full 15-ounce can of pumpkin puree, white whole wheat flour, and pure maple syrup to produce a tall, tender loaf in one mixing bowl. Standard coffee shop pumpkin slices pack 410 calories and 32 grams of refined white sugar, whereas a slice of this loaf contains 175 calories, 4.5 grams of protein, 3.8 grams of fiber, and zero grams of refined white sugar. You prep the batter in 10 minutes with a whisk and a spatula. You never have to store a half-empty can of leftover pumpkin in the back of your fridge ^[5].

• Prep time takes 10 minutes in one mixing bowl with zero electric mixers required ^[6].
• Bake time runs 55 minutes at 325 degrees Fahrenheit for an even, dome-topped rise ^[8].
• Nutrition delivers 175 calories, 3.8 grams of dietary fiber, and 112 percent of your daily Vitamin A per slice ^[1].
• Full-can ratio uses all 425 grams (15 ounces) of canned pumpkin puree without leaving a wet or gummy streak at the bottom ^[9].

Understanding how each ingredient controls water and structure helps you bake a fluffy loaf with a full can of pumpkin and liquid sweeteners.

The Science of Healthy Pumpkin Bread

Why do so many whole-grain quick breads sink in the center and stay raw at the bottom? Canned pumpkin puree contains 90 percent water by weight ^[1].

When you combine a full 15-ounce can (425 grams) of pumpkin puree with 0.5 cup of liquid sweetener like pure maple syrup or honey, you introduce over 400 milliliters of water into the batter ^[1], ^[2].

Liquid sweeteners are also hygroscopic (= they attract and hold water molecules from the surrounding batter).

If you bake a high-moisture loaf at 350 or 375 degrees Fahrenheit with standard oil ratios, the outside crust caramelizes too fast while the heavy center collapses under its own water weight ^[9].

You prevent this collapse in three ways. First, you cut the liquid oil down to 2 tablespoons and add 0.25 cup of plain Greek yogurt, which provides casein and whey proteins that reinforce the crumb walls ^[7].

Second, you combine 1 teaspoon of baking soda with 0.5 teaspoon of double-acting baking powder so the batter gets both an immediate acid lift in the bowl and a second heat-activated lift in the oven ^[6].

Third, you drop the oven temperature to 325 degrees Fahrenheit so heat penetrates to the center before the maple sugars burn on top ^[8].

Flour Weight and Absorption Data Across 5 Tested Batches

Measuring flour with a dry volume cup creates up to a 30 percent error in weight depending on how tightly you pack the cup. When I tested five flour varieties across separate batches of this loaf, gram weight and protein content dictated the final height and crumb softness.

Healthy Fat and Moisture Swaps

You can adjust the oil or butter in this recipe based on what you keep in your pantry. I tested four fat combinations to compare calories per slice, saturated fat, and 4-day counter moisture retention.

• 2 Tablespoons Extra Virgin Olive Oil + 0.25 Cup Plain 0% Greek Yogurt (Base Recipe) yields 175 calories per slice, 0.9 grams of saturated fat, and keeps the crumb moist for 4 full days ^[7], ^[10].
• 0.33 Cup Melted Refined Coconut Oil yields 198 calories per slice, 5.2 grams of saturated fat, and creates a rich, bakery-style crumb with zero coconut scent ^[6].
• 0.33 Cup Browned Unsalted Butter yields 195 calories per slice, 3.8 grams of saturated fat, and adds a toasted hazelnut aroma that pairs well with nutmeg and cinnamon ^[5].
• 0.5 Cup Unsweetened Applesauce (Oil-Free Option) drops the count to 148 calories per slice and 0.2 grams of saturated fat, though the loaf develops a slightly springier, denser texture by day 3 ^[11], ^[12].

Canned Pumpkin Brand Moisture Test

“Does the brand of canned pumpkin actually matter?” Yes, it makes a measurable difference in your batter thickness ^[10]. Libby’s 100% Pure Pumpkin uses the Dickinson squash strain, which holds less free water and pours like thick Greek yogurt ^[13].

Several organic store brands and homemade purees separate in the bowl and release 2 to 3 tablespoons of excess liquid ^[9].

If your pumpkin puree looks watery or comes from a fresh roasted sugar pumpkin, line a fine-mesh strainer with two paper towels, dump the puree in for 10 minutes, and blot the top until your scale reads 400 to 425 grams ^[9], ^[13].

Once you weigh your flour and check your pumpkin moisture, follow the exact mixing order below to keep gluten development low.

Step-by-Step Visual Process and Pan Geometry Guide

Loaf pan dimensions and metal coatings change your baking time by up to 12 minutes ^[10]. An 8.5×4.5-inch pan has 15 percent less surface area than a 9×5 loaf pan, which pushes the batter higher and increases the distance heat must travel to reach the core.

• Light-Colored Metal 8.5×4.5-Inch Pan bakes in 55 to 62 minutes at 325 degrees Fahrenheit and gives you a tall 3.5-inch bakery dome ^[9], ^[13].
• Light-Colored Metal 9×5 Loaf Pan bakes in 48 to 54 minutes at 325 degrees Fahrenheit and produces a wider 2.75-inch loaf ^[8], ^[10].
• Dark Nonstick Metal Pan absorbs radiant heat faster and darkens the bottom crust; lower your oven temperature to 315 degrees Fahrenheit and check for doneness 5 minutes early ^[10].
• Clear Glass or Ceramic Pan acts as an insulator that slows initial heat transfer; add 5 to 8 minutes to the total bake time and tent the top with foil at 30 minutes ^[7], ^[10].

The One-Bowl Whisk and Fold Method

You only need one 4-quart mixing bowl to build this batter ^[8]. Start by whisking your oil and pure maple syrup together for 30 seconds until they emulsify (= form a stable, unified liquid mixture). Add your room-temperature Greek yogurt and room-temperature eggs next ^[5].

If you use melted coconut oil and drop cold 38-degree eggs straight from the refrigerator into the bowl, the oil solidifies into hard white beads ^[8]. Warm cold eggs in a mug of warm tap water for 5 minutes before cracking them ^[5].

Whisk the full 15-ounce can of pumpkin puree and vanilla extract into the egg mixture until smooth. Instead of dirtying a second bowl for dry ingredients, sprinkle your baking soda, baking powder, salt, cinnamon, ginger, nutmeg, and cloves evenly over the wide surface of the wet pumpkin mixture and whisk vigorously for 30 seconds ^[8], ^[10].

(Ed. note, never dump baking soda into one concentrated pile on wet batter, or you risk biting into a bitter metallic pocket in the finished slice.)

Put down the whisk and pick up a flexible silicone spatula ^[9]. Dump your weighed 198 grams (1.75 cups) of white whole wheat flour on top and fold gently from the bottom of the bowl up and over in 15 to 20 strokes ^[6].

DO NOT OVERMIX THE BATTER once the flour touches the liquid. Stirring past 20 strokes stretches the wheat proteins into elastic gluten networks that trap steam poorly and make the bread chewy and rubbery ^{[6] [10]}.

Foil Tenting and the 190 Degrees Fahrenheit Thermometer Test

Unrefined liquid sweeteners like maple syrup and honey contain free fructose and glucose that brown at lower temperatures than granulated cane sugar. At the 30-minute mark of baking, open the oven door and lay a loose tent of aluminum foil over the loaf pan so the top crust stays golden brown while the center finishes cooking ^[7].

How do you know for sure that the center is fully baked when a toothpick hits a melted chocolate chip or wet pumpkin crumb? Insert a digital instant-read thermometer straight into the deepest center fissure of the loaf ^[7].

Pull the pan from the oven when the center temperature hits 190 to 195 degrees Fahrenheit ^[7].

At 190 degrees Fahrenheit, the wheat starches gelatinize and the egg proteins set into a stable mesh that will not collapse as it cools.

The Two-Stage Cooling Protocol

“Can I slice the bread right when it comes out of the oven?” No, slicing into a hot pumpkin loaf releases trapped steam all at once and crushes the delicate air pockets into a gummy, wet layer ^[6].

Let the loaf rest inside the hot metal pan on a wire rack for 10 minutes so the outer walls firm up ^[5], ^[10].

Grasp your parchment paper sling handles, lift the loaf out onto the bare wire rack, and cool for at least 30 to 40 minutes before cutting with a serrated knife ^[6], ^[10].

You can customize this base batter for specific dietary goals using the tested conversion ratios below.

Tested Dietary Customizations and Mix-In Formulas

To make this loaf completely plant-based, use pure maple syrup instead of honey and replace the 0.25 cup of Greek yogurt with 0.25 cup of unsweetened applesauce or plain almond-milk yogurt ^[8], ^[11].

Swap the 2 large eggs for 2 flax eggs by stirring 2 tablespoons of ground golden flaxseed meal into 5 tablespoons of warm water and letting the mixture thicken for 5 minutes ^[8], ^[14].

Add an extra 0.25 teaspoon of baking powder to help the flax loaf rise, and bake for an additional 5 minutes ^[8].

Gluten-Free 1-to-1 and Oat Flour Variations

Replace the 198 grams of white whole wheat flour with 210 grams of a 1-to-1 gluten-free baking blend that contains xanthan gum, such as King Arthur Measure for Measure or Bob’s Red Mill 1-to-1 Baking Flour ^[8], ^[11].

Let the mixed gluten-free batter sit in the pan at room temperature for 10 minutes before putting it in the oven so the brown rice and sorghum flours absorb excess liquid and eliminate grittiness. NEVER swap almond flour or coconut flour 1-to-1 into this recipe ^[8], ^[11].

Almond flour contains high fat and zero starch, which turns a full-can pumpkin loaf into an unbaked pudding, while coconut flour absorbs four times its weight in liquid and dries the batter into crumbly sawdust.

High-Protein Breakfast Loaf (9 Grams Protein per Slice)

Want to double the protein for morning meal prep without turning the loaf into dry cardboard? Replace 0.33 cup (38 grams) of the white whole wheat flour with 0.33 cup (35 grams) of unflavored or vanilla whey-casein protein blend or unflavored collagen peptides. Add 2 tablespoons of milk of choice to offset the drying effect of whey protein, and sprinkle 3 tablespoons of raw hemp hearts or pepitas over the top crust ^[13].

Each slice jumps from 4.5 grams to 9.1 grams of protein.

Diabetic and Low-Glycemic Sugar-Free Option

While pure maple syrup and raw honey are unrefined sweeteners, 0.5 cup of maple syrup still contributes 95 grams of sugar to the whole loaf (about 8 grams of added sugar per slice plus natural pumpkin sugars) ^[2].

If you manage blood glucose levels, replace the 0.5 cup of liquid maple syrup with 0.67 cup (130 grams) of granulated allulose or a monk fruit-allulose blend. Allulose browns and retains moisture like real sugar without spiking blood glucose, unlike erythritol, which recrystallizes and feels cooling or sandy on the tongue.

Because you replace a liquid sweetener with a dry granulated alternative, whisk 0.33 cup (80 milliliters) of unsweetened almond milk or water into the wet ingredients to preserve the exact batter hydration.

High-Altitude Adjustments (3,500 to 6,500 Feet)

Lower atmospheric pressure above 3,500 feet causes leavening gases to expand too rapidly, stretching the cell walls until the loaf peaks early and falls flat in the oven.

If you bake at high altitude, reduce the baking soda from 1 teaspoon to 0.75 teaspoon, reduce the baking powder from 0.5 teaspoon to 0.25 teaspoon, add 2 tablespoons of extra flour, and raise your oven temperature from 325 to 340 degrees Fahrenheit to set the structure earlier.

Mix-In Formulas and Low-Calorie Toppings

Keep your total mix-ins at or below 0.75 cup so the batter retains enough structural lift ^[8], ^[14].

• Dark Chocolate & Walnut Fold-In uses 0.33 cup mini dark chocolate chips plus 0.33 cup chopped toasted walnuts folded in at the end ^[7], ^[9]. Mini chips stay suspended throughout the crumb instead of sinking to the bottom pan floor ^[9].
• Tart Cranberry & Orange Twist uses 0.5 cup halved fresh or unthawed frozen cranberries plus 1 tablespoon of fresh grated orange zest ^[8], ^[14].
• Crunchy Millet & Pepita Seed Mix folds 0.25 cup of uncooked whole millet directly into the batter and scatters 2 tablespoons of raw pepitas on top for a nutty crunch ^[7], ^[13].
• 2-Minute Maple Yogurt Cream Cheese Glaze whisks 2 ounces of softened Neufchatel cream cheese, 2 tablespoons of plain Greek yogurt, 1 tablespoon of pure maple syrup, and 1 tablespoon of almond milk until pourable, then drizzles over the cooled loaf ^[5], ^[11].

If you want faster bake times or grab-and-go portions, use the conversion times below to bake this batter in muffin tins or mini loaf pans.

Muffin, Mini Muffin, and Mini Loaf Conversions

“Can I bake this exact pumpkin bread batter as muffins instead of a loaf?” Yes, you do not need to change a single ingredient measurement to make muffins or mini loaves ^[5], ^[11].

Smaller pan cavities conduct heat to the center much faster than a deep loaf pan, so raise your oven temperature from 325 to 350 degrees Fahrenheit for all three formats below ^[5], ^[11].

• 12 Standard Muffins fill 12 parchment-lined muffin cups three-quarters full and bake at 350 degrees Fahrenheit for 20 to 23 minutes until the tops spring back to a light touch ^[5], ^[11].
• 24 Mini Muffins fill 24 greased mini muffin cups and bake at 350 degrees Fahrenheit for 12 to 15 minutes ^[11].
• 3 Mini Loaves divide evenly across three greased 5.75×3-inch mini loaf pans and bake at 350 degrees Fahrenheit for 32 to 36 minutes ^[11].

Proper cooling and wrapping techniques keep your baked loaves and muffins fresh all week.

Storage, Meal Prep, and Freezing Guide

Because this loaf holds 425 grams of pumpkin puree and uses no chemical preservatives, moisture migrates from the crumb toward the crust over the first 24 hours ^[5].

What happens if you seal a barely warm loaf inside a plastic container? Condensation pools on the lid, drips back onto the crust, and turns the top sticky and prone to mold within 48 hours.

Wait until the loaf reaches room temperature (about 70 degrees Fahrenheit) all the way through. Line the bottom of an airtight container with a dry paper towel, place the loaf inside, lay a second dry paper towel across the top of the loaf, and snap the lid shut. The paper towels absorb excess surface humidity while keeping the interior crumb soft at room temperature for 3 days ^[6], ^[7].

For 7-day storage, keep the paper-towel-lined container in the refrigerator and warm individual slices in the microwave for 15 seconds before eating ^[8], ^[11].

For 3-month freezer meal prep, slice the cooled loaf into 12 even pieces ^[7]. Slip a small square of parchment paper between each slice so they never freeze into a solid block, slide the stack into a heavy-duty freezer bag, press out the air, and freeze for up to 3 months ^[6], ^[7].

Pop a frozen slice straight into your toaster on a low setting or microwave it for 35 seconds for an instant weekday breakfast ^[6].

Frequently Asked Questions

One-Bowl Healthy Pumpkin Bread Recipe Card

A moist, tender healthy pumpkin bread recipe made in one bowl with a full 15-ounce can of pumpkin puree, white whole wheat flour, pure maple syrup, Greek yogurt, and warm fall spices. Free of refined white sugar and butter, with tested swaps for dairy-free, vegan, high-protein, and gluten-free diets.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 55 minutes mins

Cooling Time 40 minutes mins

Total Time 1 hour hr 45 minutes mins

Course Breakfast, Healthy Dessert, Snack

Cuisine American

Servings 12 slices (1 standard loaf)

Calories 175 kcal

Equipment

• 1 8.5×4.5-inch or 9×5-inch light-colored metal loaf pan Light aluminized steel prevents dark, overbaked edges
• 1 Sheet of unbleached parchment paper Cut to 8×14 inches to form an overhanging lifting sling
• 1 Digital Kitchen Scale Measures flour (198 grams) and pumpkin puree (425 grams) accurately.
• 1 Large glass or stainless steel mixing bowl Minimum 4-quart capacity for the one-bowl method.
• 1 Balloon whisk Emulsifies the oil, pure maple syrup, Greek yogurt, and eggs
• 1 Flexible silicone spatula Folds in the whole wheat flour without overworking gluten and scrapes the bowl clean
• 1 Sheet of aluminum foil Roughly 12×12 inches, used to tent the loaf at the 30-minute mark
• 1 Instant-read digital food thermometer Verifies the center reaches 190 to 195 degrees Fahrenheit
• 1 Wire cooling rack Allows air circulation underneath the loaf so steam escapes without soggy bottoms

Ingredients

  

• 2 tablespoons 28 grams / 30 milliliters, extra virgin olive oil or melted and cooled refined coconut oil, mild flavor (plus 1 teaspoon for greasing the pan).
• 0.5 cup 156 grams / 120 milliliters, pure maple syrup or raw honey, room temperature (use dark grade A pure maple syrup for stronger maple flavor).
• 0.25 cup 60 grams, plain non-fat or 2% Greek yogurt, room temperature (substitute unsweetened applesauce or dairy-free Greek-style yogurt for a dairy-free loaf).
• 2 large 100 grams out of shell eggs, room temperature (place cold eggs in a bowl of warm tap water for 5 minutes before cracking).
• 1 can 15-ounce, 425 grams / about 1.75 cups, 100% pure pumpkin puree, NOT pumpkin pie filling (Libby’s brand recommended; blot with paper towels to 400 grams if using watery homemade puree).
• 2 teaspoons 10 milliliters, pure vanilla extract.
• 1 teaspoon 5 grams, baking soda, checked for freshness (must be opened within the last 3 months).
• 0.5 teaspoon 3 grams, double-acting baking powder, aluminum-free. (gives secondary oven lift to support the full can of pumpkin)
• 2 teaspoons 5.2 grams, ground cinnamon (or substitute all four individual spices with 1 tablespoon pumpkin pie spice).
• 0.5 teaspoon 1.1 grams, ground ginger.
• 0.5 teaspoon 1.1 grams, freshly grated or ground nutme.
• 0.25 teaspoon 0.5 grams, ground cloves or allspice.
• 0.5 teaspoon 3 grams, fine sea salt.
• 1.75 cups 198 grams, white whole wheat flour or whole wheat pastry flour, weighed on a digital scale or fluffed, spooned, and leveled.
• 2 tablespoons 18 grams, raw pepitas (hulled pumpkin seeds), optional for sprinkling on top before baking.
• 0.5 cup 85 grams, mini dark chocolate chips or chopped toasted walnuts or pecans, optional mix-in

Instructions

 

Prepping the Oven and Loaf Pan

• Position your oven rack in the center slot and preheat your oven to 325 degrees Fahrenheit (165 degrees Celsius) ^[8].
• Brush the inside bottom and walls of an 8.5×4.5-inch or 9×5-inch light metal loaf pan with 0.5 teaspoon of extra virgin olive oil or coconut oil ^[10]. Lay an 8×14-inch strip of parchment paper across the width of the pan so the ends hang over the two long sides by 2 inches, and brush the top of the paper with the remaining 0.5 teaspoon of oil ^[10].

Emulsifying the Wet Base in One Bowl

• Pour 2 tablespoons (28 grams) of oil and 0.5 cup (156 grams) of pure maple syrup into a large 4-quart mixing bowl and whisk briskly for 30 seconds until unified ^[8].
• Add 0.25 cup (60 grams) of room-temperature plain Greek yogurt and 2 large room-temperature eggs to the bowl, then whisk for 45 seconds until smooth and slightly frothy ^[6], ^[7].
• Add the entire 15-ounce can (425 grams) of pumpkin puree and 2 teaspoons of pure vanilla extract, then whisk until you have a smooth orange mixture ^[5].

Dispersing the Leaveners and Spices

• Sprinkle 1 teaspoon of baking soda, 0.5 teaspoon of baking powder, 2 teaspoons of ground cinnamon, 0.5 teaspoon of ground ginger, 0.5 teaspoon of ground nutmeg, 0.25 teaspoon of ground cloves, and 0.5 teaspoon of fine sea salt evenly across the surface of the wet pumpkin batter ^[8], ^[10].
• Whisk vigorously for 30 seconds so the leaveners and spices distribute thoroughly through the wet mixture without needing a second bowl ^[8].

Folding the Flour and Baking

• Switch from the whisk to a flexible silicone spatula, add 1.75 cups (198 grams) of white whole wheat flour or whole wheat pastry flour, and fold gently from the bottom of the bowl up and over in 15 to 20 strokes until dry flour streaks disappear ^[6], ^[9]. Stop mixing immediately so the loaf stays tender ^[6].
• If you want optional mini dark chocolate chips or chopped nuts, fold them in now with 3 gentle strokes ^[9].
• Scrape the batter into your prepared loaf pan, smooth the top evenly into the corners with your spatula, and scatter 2 tablespoons of raw pepitas over the surface ^[5], ^[13].
• Bake at 325 degrees Fahrenheit for 30 minutes, then open the oven door, lay a loose tent of aluminum foil over the top of the pan to prevent over-browning, and bake for an additional 25 to 32 minutes (55 to 62 minutes total for an 8.5×4.5-inch pan, or 48 to 54 minutes total for a 9×5 loaf pan) ^[7], ^[8].
• Verify doneness by inserting a toothpick into the deepest center crack to check for moist crumbs with zero wet batter, and confirm an instant-read thermometer reads 190 to 195 degrees Fahrenheit in the center ^[6], ^[7].

Cooling and Slicing

• Remove the loaf pan from the oven and place it on a wire cooling rack for 10 minutes ^[5].
• Run a butter knife along the two unlined short ends of the pan, grasp the parchment paper overhang handles, and lift the loaf onto the bare wire rack to cool for 30 to 40 minutes before slicing with a serrated bread knife ^[6], ^[10].

Notes

1. Weigh Your Flour for Guaranteed Moisture because a 1-cup volume scoop of white whole wheat flour ranges from 110 grams (lightly spooned) to 150 grams (packed into the cup). Use a digital kitchen scale to weigh out 198 grams of flour and 425 grams of pumpkin puree so your healthy pumpkin bread recipe never bakes up dry ^[3], ^[4].
2. Pumpkin Pie Spice Shortcut allows you to replace the 2 teaspoons cinnamon, 0.5 teaspoon ginger, 0.5 teaspoon nutmeg, and 0.25 teaspoon cloves with 1 tablespoon (7.5 grams) of store-bought pumpkin pie spice ^[5].
3. Oil and Browned Butter Swaps let you replace the 2 tablespoons of oil and 0.25 cup of Greek yogurt with 0.33 cup (75 grams) of melted refined coconut oil, extra virgin olive oil, or browned butter ^[5], ^[6]. If browning butter, melt 6 tablespoons of raw butter first to account for water evaporation so you end up with 0.33 cup of liquid fat.
4. Vegan and Egg-Free Option works when you choose pure maple syrup, swap the Greek yogurt for 0.25 cup of unsweetened applesauce, add 0.25 teaspoon of extra baking powder, and replace the 2 eggs with 2 flax eggs (2 tablespoons ground golden flaxseed mixed with 5 tablespoons warm water, rested 5 minutes) ^[8], ^[14].
5. Gluten-Free 1-to-1 Instructions require swapping the white whole wheat flour for 210 grams of a 1-to-1 gluten-free baking flour containing xanthan gum and resting the batter in the loaf pan for 10 minutes before baking ^[8], ^[11]. Do not use almond flour or coconut flour ^[8].
6. Muffin and Mini Loaf Times require raising the oven temperature to 350 degrees Fahrenheit and baking 12 standard muffins for 20 to 23 minutes, 24 mini muffins for 12 to 15 minutes, or 3 mini loaves for 32 to 36 minutes ^[5], ^[11].
7. Paper-Towel Storage Trick keeps the crust from getting sticky; store the cooled loaf in an airtight container lined on the bottom and top with a dry paper towel for 3 days at room temperature or 7 days in the fridge, or freeze parchment-separated slices for 3 months ^[6], ^[7].

Keyword Greek yogurt pumpkin bread, healthy pumpkin bread recipe, maple sweetened pumpkin bread, one bowl pumpkin bread, whole wheat pumpkin bread

Nutrition Facts

Nutrition facts for 1 serving (1 slice out of 12, calculated without optional chocolate chips or nuts) ^[1], ^[2], ^[3].

• Calories are 175 kcal
• Total Carbohydrates are 29.8 grams
• Dietary Fiber is 3.8 grams
• Net Carbohydrates are 26.0 grams
• Total Sugars are 12.1 grams (0 grams refined white sugar)
• Protein is 4.5 grams
• Total Fat is 4.6 grams
• Saturated Fat is 0.9 grams
• Monounsaturated Fat is 2.5 grams
• Polyunsaturated Fat is 0.8 grams
• Cholesterol is 31 milligrams
• Sodium is 215 milligrams
• Potassium is 195 milligrams
• Vitamin A is 5,620 IU (112% Daily Value)
• Iron is 1.4 milligrams (8% Daily Value)
• Calcium is 42 milligrams (3% Daily Value)