Pumpkin Nutrition Facts
Pumpkin is a nutrient-rich winter squash exceptionally high in beta-carotene (vitamin A). Beyond pie, it's a versatile vegetable for soups, roasting, and purees. The seeds (pepitas) are also highly nutritious with protein and minerals.
Nutrition Facts
Per 100g serving
Health Benefits
- ✓Very high in beta-carotene/vitamin A
- ✓Contains antioxidants for eye health
- ✓Good source of potassium
- ✓Low calorie for volume
- ✓Seeds provide zinc and protein
Best For
Storage
Store whole pumpkin in a cool, dry place for 2-3 months. Canned pumpkin keeps for years unopened. Fresh cut pumpkin keeps 4-5 days refrigerated. Cooked puree freezes well for 6 months.
Serving Sizes
Frequently Asked Questions
Is canned pumpkin as nutritious as fresh?
Canned pumpkin is actually more concentrated - it has about 3x the vitamin A per cup compared to fresh. It's simply cooked, pureed pumpkin with no additives. Just avoid 'pumpkin pie filling' which has added sugar.
Are carving pumpkins edible?
Yes, but they're bred for size and carving, not taste - they're watery and stringy. Sugar pumpkins, pie pumpkins, and other cooking varieties have denser, sweeter flesh better suited for eating.
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