by Pumpkins may be the ultimate fall fruit, but they are a nutritional powerhouse worth enjoying all year round. Technically classified as a fruit because they develop from a flowering seedling structure, pumpkins pack a punch with their impressive nutritional profile.
In fact, the CDC recently ranked fruits and vegetables by nutrient density, and although leafy greens like the water crop at 100, and beet greens in the 80s, when it came to fruit, pumpkin was the top with a respectable score of 32 – which means it is the most nutrient-dense fall fruit . “Pumpkin can often be overlooked, but it has many functional benefits,” said Jessica Swift Harrell, RDN, IFNCP, a registered dietitian and chef certified in Integrative and Functional Nutrition.
“It’s high in antioxidants like beta-carotene, which is known for destroying free radicals and fighting inflammation that can harm our bodies. It also contains fiber, which not only helps stabilize blood sugar but is also vital for good digestion, nourishing our brain microbiome and regulating bowel activity,” says Swift Harrell.
Revered around the globe for centuries – from Austria to China – for its natural health-promoting properties, pumpkin has earned its place as a true nutritional staple. The best part? You can use the whole pumpkin, from the seeds to the flesh, to reap its benefits. Plus, it’s incredibly versatile – there are countless delicious ways to add pumpkin to your routine.
Nutrition Pumpkin
Pumpkin offers an impressive range of nutrients that make it a valuable addition to any diet. One cup (230 grams) of cooked pumpkin there are approximately:
- Energy: 117 kcal
- Protein: 2.42 g
- Total Fat: 6.51 g
- Carbohydrate: 15.6 g
- Fiber (total nutrition): 1.15 g
- Total Sugars: 6.6 g
- Calcium: 50.6 mg
- Iron: 1.93 mg
- Magnesium: 29.9 mg
- Potassium: 814 mg
- Vitamin C: 18.4 mg
- Vitamin E: 3.27 mg
- Vitamin A: 996 µg
- Vitamin K: 8.51 µg
Health benefits
How to prepare and cook pumpkin
Cooking pumpkin may slightly alter some nutrients, but still maintains a rich nutritional profile. When it comes to preparing pumpkin, Swift Harrell loves to roast it. Start by washing the pumpkin well, then cut it and drizzle with oil and your favorite spices – she especially enjoys cinnamon and allspice, especially during the fall. For an extra fiber boost, consider eating the skin as well. If the thought of roasting a whole pumpkin is daunting, you can always go for canned pumpkin. Simply mix it with your favorite spices and heat it on the stove top for a quick and nutritious option.
Adding pumpkin to your daily meals is simpler than you might expect. Here are some pumpkin recipes recommended by the experts to enjoy this nutritious fruit:
- Smoothies: Mix canned pumpkin with yogurt, bananas, and spices for a delicious and satisfying drink.
- Soups and Stews: Stir in pumpkin purée for a creamy texture and nutritional boost.
- Baked Goods: Incorporate pumpkin purée into muffins, breads, and pancakes for seasonal flavor.
- Roasted Pumpkin Seeds: Season with oil, salt, and your favorite spices, then bake at 350°F for 12-15 minutes, stirring halfway through, until golden and crispy.
- Dice Roasted Pumpkin: Add it to salads with chopped kale, cranberries, pecans, and pumpkin seeds, drizzled with a mustard vinaigrette.
- Pumpkin Crisps: Roast thinly sliced pumpkin, peeled and cut into chip-sized pieces, at 375°F for 7-10 minutes, flipping as needed. Season with sea salt, cayenne pepper, or your favorite spices.
- Pumpkin Mash: Blend roasted pumpkin meat into traditional mashed potatoes or sweet potatoes for a flavorful twist. Expert tip: “If you make the mash or salad, along with the chips and seeds, you can use the whole pumpkin – a great way to reduce food waste,” says Swift Harrell.
Valerie Agyeman is a women’s health nutritionist and host of the Flourish Heights podcast, where she produces science-based content covering nutrition, fitness and unexpected women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and appears regularly on networks including ABC Good morning Washingtonand is a contributing expert to publications such as Women’s HealthThe Thirty and Shape.
Stefani is a registered dietitian, NASM certified personal trainer and director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition related topics, tests and evaluations. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is too Good Housekeeping fitness and fitness expert on staff. Stefani is committed to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and passionate home cook who loves spending time with her big man suitable Greek family.
