Pumpkin Nutrition Facts

Pumpkin (Cucurbita pepo or Cucurbita maxima) is a variety of squash that is native to North America. While most of us have a favorite pumpkin pie recipe that we pull out during the fall and winter holidays, this versatile bright orange vegetable can be used to make smoothies, baked goods, soups, salads, and more. Pumpkin's rich nutritional stores make it a healthful food to consume year-round.

The following nutrition information is provided by the USDA for one cup of cooked pumpkin with no salt or fat added.

• Calories: 30
• Fat: 0.12g
• Sodium: 1.16mg
• Carbohydrates: 7.5g
• Fiber: 0.6g
• Sugars: 3g
• Protein: 1.2g​

There are three types of carbohydrates in pumpkin. There are also 3 grams of naturally occurring sugar in a single serving. The remaining carbs (almost 4 grams) are starch or complex carbohydrates. 

The carbohydrates in pumpkin are filling, while also having a minimal impact on blood sugar as measured by its glycemic load. This makes pumpkin a good option for people with diabetes.

The glycemic index (GI) and glycemic load (GL) measure the effect a food has on blood sugar. While pumpkin has a high GI of 75, its glycemic load is just 3. GL is considered a more accurate way to measure a food's impact on blood sugar because it is based on the typical serving size. 

In general, most people do not need to factor in the glycemic index when planning meals. Instead, include pumpkin in meals that are balanced with protein, carbohydrate, and fat in ways that you find delicious.

There is barely any naturally occurring fat in fresh pumpkin. Some varieties of canned pumpkin contain added fat. In addition, many pumpkin-flavored foods contain fat. For example, pumpkin pie and many pumpkin-flavored baked goods contain added fat. 

Pumpkin-spiced coffee drinks, popular during the fall and winter months, often contain fat from the dairy that is used to make them. However, these drinks typically do not contain any pumpkin but are flavored with pumpkin pie spice.

Pumpkin is not a rich source of protein, with just 1.2 grams per cup. However, many pumpkin fans add fresh or canned pumpkin to protein-rich meals or smoothies. As a fiber-rich carbohydrate, pumpkin is a flavorful and healthy way to balance out out high-protein meals.

Pumpkin is rich in beta-carotene—a carotenoid or natural pigment—due to its bright orange or yellow color. Beta-carotene is converted into vitamin A in the body, which helps you to maintain healthy skin, teeth, and vision. When you consume a cup of pumpkin, you'll get 87% of the recommended daily intake of vitamin A if you follow a 2,000 calorie per day diet.

You'll also get 43% of your recommended intake of vitamin K, 29% of your recommended intake of copper, and 15% of your recommended daily intake of vitamin C, plus a healthy boost of magnesium (18%), iron (19%), and potassium (512%).

Beta-carotene is an important antioxidant and you'll get a healthy dose of it when you consume pumpkin. Antioxidants help repair oxidative stress and are considered to be protective against certain diseases, including Alzheimer's disease, high blood pressure, heart disease, Parkinson's disease, and rheumatoid arthritis.

One large-scale review of scientific research regarding the health effects of beta-carotene found that several studies indicated that a higher intake of beta-carotene was related to a significantly lower risk of all-cause mortality.

From pumpkin varieties to the difference between canned and fresh, here are answers to some frequently asked questions:

Any pumpkin can be used for cooking, but some varieties are better than others. The large pumpkins that you see in grocery stores around Halloween are best for carving jack-o-lanterns. Pumpkin varieties that are better for cooking include the Small Sugar (or New England Pie) pumpkins and Winter Luxury pumpkins. Buckskin, Chelsey, Dickinson Field, and Kentucky Field are often used for commercial canning. 

If you plan to cook with your pumpkin, look for those labeled "sweet pumpkin" or "pie pumpkin" they are usually smaller, less watery, and sweeter. The pumpkin's shape doesn't matter, just choose one with a stem that is one to two inches in length to avoid early decay.

Some canned pumpkin contains ingredients other than the fresh squash. It's important to read the ingredients list (underneath the Nutrition Facts label) to determine how healthy the product is. Look for canned pumpkin that contains no added sugar, sodium, or fat. Many times canned pumpkin pie filling contains some of these added ingredients, making it less healthy than fresh pumpkin. But some canned pumpkin contains no added ingredients and is just as healthy as the fresh vegetable—although many cooks still prefer the fresh variety.

Cooking pumpkin is easy. Simply remove the stem and split it open with a sharp knife. Remove the pumpkin seeds (and roast them for a delicious and nutritious treat) and cut the flesh into two halves or into large chunks depending on how you plan to prepare it. Rinse well under cold weather.

To boil or steam pumpkin, place chunks in a large pot with a few inches of water in the bottom. Cook for 20 to 30 minutes until tender.

To roast pumpkin, place two halves on a baking sheet with the skin facing up (flesh facing down). Bake at 350°F for about an hour until you can pierce the flesh with a fork and it is tender. 

Use fresh or canned pumpkin in any of these recipes:

• Healthy Ways to Enjoy Pumpkin Spice
• Creamy Pumpkin Soup
• Gluten-Free Pumpkin Cheesecake
• Pumpkin Spice Latte
• Low-Carb Pumpkin Cheesecake Mousse 

During the busy holiday seasons, it’s helpful to make sure that meals include carbohydrate, protein, and fat. Pumpkin can be a seasonal and delicious way to include nutrient-rich carbohydrates at meals and help support a stable energy level.

According to the American College of Allergy, Asthma, and Immunology pumpkin is not a food usually associated with allergic reactions. However, there have been some cases of pumpkin allergy. Symptoms can occur after carving or eating pumpkin and may include itchy eyes, sneezing, eyelid swelling, and chest tightness.

If you suspect that you have a pumpkin allergy, speak with your healthcare provider about your symptoms to get a proper diagnosis.