Pumpkin Nutrition Facts and Health Benefits
Verywell / Alexandra Shytsman
Medically reviewed by Mia Syn, MS, RDNMedically reviewed by Mia Syn, MS, RDN
Pumpkin (Cucurbita pepo or Cucurbita maxima) is a variety of squash native to North America. While many of us have a favorite pumpkin pie recipe that we pull out during the holidays, pumpkin nutrition makes it a healthful food to consume year-round in sweet and savory preparations.
Pumpkin Nutrition Facts
A one-cup serving of cooked pumpkin (245g) boiled and drained with no added salt provides 49 calories, 1.8g of protein, 12g of carbohydrates, and 0.2g of fat. Pumpkin is a great source of vitamins A and C, potassium, and phosphorus. The following pumpkin nutrition information is provided by the USDA.
Explainer
Calories: 49
Fat: 0.2g
Sodium: 2.5mg
Carbohydrates: 12g
Fiber: 2.7g
Sugars: 5.1g
Protein: 1.8g
Vitamin A: 706mcg
Vitamin C: 11.5mg
Potassium: 564mg
Phosphorus: 73.5mg
Carbs
There are 12 grams of carbohydrates in one cup of pumpkin. Some of that carbohydrate is fiber (2.7 grams) and naturally occurring sugars (5.1 grams). The remaining carbohydrate is starch.
Carbohydrates in pumpkin are filling while also having minimal impact on blood sugar. While pumpkin has a high glycemic index of 74, its glycemic load is estimated to be just 6.4. This makes pumpkin a good option for people with diabetes.
Takeaway
Glycemic index (GI) and glycemic load (GL) both measure the effect a food has on blood sugar levels, though GL is considered more accurate because it is based on the typical serving size.
Fats
There is little fat in fresh pumpkin (0.2 grams per cup). Some brands of canned pumpkin and many pumpkin-flavored foods do contain added fat. This includes pumpkin pie and other pumpkin-flavored baked goods.
Pumpkin-spiced coffee drinks, popular during fall and winter, often contain fat from added dairy. However, these drinks typically don't have any real pumpkin and are flavored with pumpkin pie spices such as cinnamon, nutmeg, and cloves.
Protein
Pumpkin is not a rich source of protein at just 1.8 grams per cup. You may wish to add fresh or canned pumpkin to protein-rich meals or smoothies. As a fiber-rich carbohydrate, pumpkin is a flavorful and nutritious way to balance high-protein menus.
Vitamins and Minerals
Pumpkin is rich in beta-carotene (5,140 mcg). Beta-carotene is the carotenoid that gives the gourd its bright orange or yellow color. It is converted into vitamin A, helping support normal vision, immune function, and reproduction.
Pumpkin is an excellent source of vitamin C, potassium, and phosphorus—and a solid source of vitamin E, riboflavin, copper, and manganese. You'll benefit from smaller amounts of iron, magnesium, and folate when you consume pumpkin.
Pumpkin Calories
There are 49 calories in one cup of cooked pumpkin. In comparison to zucchini, a similar fruit (yes, both pumpkin and zucchini are fruits, not vegetables—at least botanically), pumpkin contains slightly more than double the calories per cup. It is still a lower-calorie food.
Summary
Pumpkin is fairly low in calories while being very low in fat. The carbs it has are a mixture of fiber, naturally occurring sugars, and starch. Pumpkin is an excellent source of vitamin A and provides vitamin C, potassium, and phosphorus.
Health Benefits of Pumpkin
Pumpkin is a nutritious food that may provide health benefits. It can fit into many eating patterns and meal plans.
Reduces Chronic Disease Risk
Researchers have identified certain "powerhouse" fruits and vegetables. These are foods strongly associated with a reduced risk of chronic disease by providing higher levels of bioavailable nutrients such as vitamin C, riboflavin, niacin, folate, and others.
Pumpkin made the list with a higher nutrient rating than other winter squash varieties such as butternut squash. It also had a higher nutrient density score than other powerhouse foods such as Brussels sprouts, cauliflower, cabbage, and carrots.
Lowers All-Cause Mortality
Beta-carotene is an important antioxidant, and you get a healthy dose when you consume pumpkin. Antioxidants help repair oxidative stress and protect against certain diseases, including Alzheimer's, high blood pressure, heart disease, Parkinson's, and rheumatoid arthritis.
One large-scale review noted that several studies have connected a higher intake of beta-carotene to a significantly lower risk of all-cause mortality.
Related: Acorn Squash Nutrition Facts and Health Benefits
Prevents Age-Related Vision Loss
The beta-carotene in pumpkin converts to vitamin A, which is key to maintaining vision, especially as you age.
Macular degeneration is a form of vision loss that becomes more common as people age. Research has indicated that taking supplements or consuming foods with beta-carotene may help prevent age-related macular degeneration (AMD).
For example, one report found that when participants took a supplement containing high levels of vitamin C, vitamin E, beta-carotene, and zinc, they showed a 35% decrease in AMD. In addition to beta-carotene, pumpkin contains these other nutrients.
Supports Skin Health
Pumpkin is a good source of vitamin C, essential to collagen production. It also provides antioxidant protection against photodamage caused by the sun's UV rays.
While vitamin C can be applied topically for skin benefits, authors of one study noted that healthy skin is associated with fruit and vegetable intake. Although they indicated the active component responsible for this benefit can't be confirmed, vitamin C availability may be a factor.
May Reduce Lung and Prostate Cancer Risk
The National Institutes of Health (NIH) reports that consuming higher levels of beta-carotene may reduce your risk of developing lung and prostate cancer. Studies have not confirmed whether it can prevent cancer or reduce the risk of cancer-related death.
The NIH adds that there are also safety concerns about taking high levels of vitamin A (particularly in supplement form), which may increase your lung cancer risk. This is less likely when consuming dietary sources of vitamin A.
Pumpkin Allergies
While pumpkin allergy is rare, some people are allergic to the proteins it contains. Others might be allergic to pumpkin seeds, though this is an infrequent occurrence.
If you suspect a pumpkin allergy, speak with your healthcare provider about your symptoms to get a diagnosis and make a treatment plan.
Adverse Effects
There is some evidence there may be a minor interaction between pumpkin and Coumadin (warfarin), a prescription medication used to prevent blood clots from forming.
Some studies also found that pumpkin has diuretic properties. Therefore, it may interact with lithium. Check with your healthcare provider for personalized advice if you take one of these medications.
Related: Pumpkin Seed Nutrition Facts and Health Benefits
Pumpkin Varieties
There are many different types of pumpkins. Any can be used for cooking, but some varieties are better than others. The large pumpkins you see in grocery stores around Halloween, for example, are best for decorations and carving jack-o-lanterns, not eating.
Pumpkin varieties for cooking include Small Sugar (or New England Pie), and Winter Luxury. Buckskin, Chelsey, Dickinson Field, and Kentucky Field.
Canned pumpkin is also widely available but may include additional ingredients such as sugar, spices, or added fat, greatly impacting nutritional value. Canned pumpkin pie filling often contains some of these added ingredients, making it less healthy than fresh pumpkin.
Some canned pumpkins contain no added ingredients and are as nutritious as fresh. Many prefer to use the fresh variety, but it can be time-consuming.
When Pumpkins Are In Season
While canned pumpkin is available yearlong, fresh pumpkin is in season in autumn. To choose a pumpkin for cooking, look for one labeled "sweet pumpkin" or "pie pumpkin." They are usually smaller, less watery, and sweeter.
A good pumpkin should feel heavy for its size and be free from blemishes. The pumpkin's shape doesn't matter—choose one with a stem 1 to 2 inches long to avoid early decay.
Storage and Food Safety
Whole, fresh pumpkins can be stored for 30 to 90 days if kept in a cool, dry place. Wash the outside of the pumpkin and dry thoroughly before storing.
Many people store pumpkins on a dry board or cardboard to delay rotting. (If your pumpkin develops a soft spot, it has started to rot.) Do not place pumpkins on carpet or concrete as they may rot and stain these surfaces.
You can store cut, raw pumpkin in the refrigerator for use within a week or freeze it. Generally, it's best to cook pumpkin in a microwave or the oven before freezing. Remove the flesh, cook it until it is soft, then place in airtight bags in the freezer for up to a year.
How to Prepare Pumpkin
Remove the stem and split the gourd open with a sharp knife. Remove the pumpkin seeds (save and roast them for a delicious and nutritious treat) and cut the flesh according to how you prepare it. Rinse well under cold water.
To boil or steam pumpkin, place the chunks in a large pot with a few inches of water. Cook 20 to 30 minutes until tender.
To roast pumpkin, place the two halves on a baking sheet with the skin facing up (flesh facing down). Bake at 350°F for about an hour, or until you can pierce the flesh with a fork and it is tender.
Read Next: Sugar-Free No-Cook Pumpkin Pudding Recipe
Read the original article on Verywell Fitness.
