Healthy Food Guideby KarbCoach

Trader Joe's

Is Trader Joe's Apple & Pumpkin Hand Pies healthy?

Apple & Pumpkin Hand Pies

Sweets & Desserts · Updated 2026-10-18

Longevity Score

42/100

Food Integrity Score

58/100

Limit When Possible

Mixed or weaker nutrition and ingredient signals suggest looking for better options when you can.

Quick answer

Limit When Possible

Trader Joe's apple & pumpkin hand pies is rated limit when possible overall, with a Longevity Score of 42 out of 100 and a Food Integrity Score of 58 out of 100. Refined flour, butter, and added sugar dominate; apple and pumpkin add some whole-food character but fiber is low for the calories. Strengths include apple and pumpkin whole-food ingredients, few spices and basic recognizable components, and modest protein from eggs and dairy, while main considerations include refined enriched flour as the base ingredient, added sugar, brown sugar, and glaze sugars, and high saturated fat from butter and cream.

Longevity Score 42/100Food Integrity Score 58/100

What helped the score?

  • Contains apple and pumpkin whole-food ingredients
  • Few spices and basic recognizable components
  • Modest protein from eggs and dairy

What held the score back?

  • Refined enriched flour as the base ingredient
  • Added sugar, brown sugar, and glaze sugars
  • High saturated fat from butter and cream

Ingredients

Ingredient list

UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), APPLES, BUTTER (CREAM [MILK], SALT), BROWN SUGAR, EGGS, WATER, PUMPKIN PUREE, SUGAR, WHIPPING CREAM (CREAM [MILK], CARRAGEENAN), CONTAINS 2% OR LESS OF GLAZE (SUGAR, AGAR-AGAR), SALT, DEXTROSE, DISTILLED WHITE VINEGAR, CORNSTARCH, CULTURED WHEAT STARCH (TO PRESERVE), CINNAMON, YEAST, GINGER, NUTMEG, CARAMEL COLOR, ENZYMES, ALLSPICE, CLOVES

Formulations can vary — check the package label for the final word.

Key nutrition

Per serving: 240 g (1 container (240g))

  • Calories36018% DV
  • Protein5g10% DV
  • Total Carbs45g16% DV
  • Fiber2g7% DV
  • Total Fat18g23% DV
  • Saturated Fat11g55% DV
Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Trader Joe's Apple & Pumpkin Hand Pies
Category
Sweets & Desserts (source: Sweet Pies)
GTIN / UPC
00000000747738
Serving size
240 g (1 container (240g))
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Watch-outs

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher net carbs (43g)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Watch-outs

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher saturated fat (11g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Watch-outs

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher sugar (17g)

    See more for this goal

  • Low Sugar Lifestyle

    Watch-outs

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher sugar (17g)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Watch-outs

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher sugar (17g)

    See more for this goal

  • Athletic Fueling

    Watch-outs

    Athletic Performance

    For someone prioritizing Athletic Fueling, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Carbohydrate is almost entirely sugar (17g of 45g carbs)

    See more for this goal

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Common questions about this product

Is Trader Joe's Apple & Pumpkin Hand Pies highly processed?

Food Integrity lists processing level as Highly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Trader Joe's Apple & Pumpkin Hand Pies shows about 2g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Trader Joe's Apple & Pumpkin Hand Pies: 15g added sugar per serving; sweetener signals include sugar, brown sugar. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Contains apple and pumpkin whole-food ingredients; Few spices and basic recognizable components; Modest protein from eggs and dairy.

What prevented a perfect Longevity Score?

Key concerns noted include: Refined enriched flour as the base ingredient; Added sugar, brown sugar, and glaze sugars; High saturated fat from butter and cream.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same sweets & desserts differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Sweets & Desserts, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

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