We’ll take pumpkin in any form, from sweet spiced desserts to savory salads, coffee, cocktails, and even casseroles—but is pumpkin good for you? Pumpkin is a delicious, affordable, and versatile ingredient, and it’s also incredibly healthy. We asked experts to give us the scoop on pumpkin nutrition. Here are some top pumpkin health benefits and some recipes to incorporate it more into your diet.
- Maggie Michalczyk, RDN is a registered dietitian, nutritionist, and the author of Once Upon a Pumpkin.
Pumpkin Nutrition Facts
“Pumpkin is bursting with health benefits beyond what you might think!” says Maggie Michalczyk, RDN. It comes in at around 50 calories per cup and packs vitamins E, C, and A, as well as potassium and fiber. Here’s a look at the nutritional value of pumpkin.
- Water – 91.6 grams
- Energy – 26 kcal
- Protein – 1 grams
- Fat – 0.1 grams
- Carbohydrates – 6.5 grams
- Fiber – 0.5 grams
- Sugar – 2.76 grams
- Calcium – 21 milligrams
- Iron – 0.8 milligrams
- Magnesium – 12 milligrams
- Phosphorus – 44 milligrams
- Potassium – 340 milligrams
- Sodium – 1 milligram
- Zinc – 0.32 milligrams
- Copper – 0.127 milligrams
- Vitamins A and K
Health Benefits of Pumpkin
Pumpkin is versatile enough to use in all kinds of recipes, whether you want to use it for a sweet dish or a savory meal. However you choose to incorporate it, this squash offers loads of health benefits. Here are some of the top benefits of pumpkin.
Antioxidants
Pumpkin packs plenty of antioxidants, including beta-carotene (which gives pumpkins their orange hue), alpha-carotene, and beta-cryptoxanthin. All of these help to neutralize free radicals in your body and may offer strong cancer-fighting properties, too.
Immunity
With cold and flu season ramping up in the fall, there’s even more reason to add pumpkin to your diet. We know that vitamin C helps to strengthen the immune system (it encourages white blood cell production). And beta-carotene gets converted into vitamin A in the body, which studies have shown helps strengthen your body’s immune system and fight infections.
Eye Health
“Vitamin A is very important for eye health and lowering your risk of sight loss,” Michalczyk says. Pumpkin is also a great source of lutein and zeaxanthin, two carotenoids that are very important for the health of our eyes and may reduce the risk of macular degeneration and cataracts.
Heart Health
Pumpkin contains a variety of nutrients that can improve heart health, including fiber, potassium, and vitamin C. The antioxidants in pumpkin may also prevent LDL cholesterol (the “bad” kind) from oxidizing in the body, which lowers your risk of heart disease.
Glowing Skin
Studies have shown that beta-carotene acts as a natural sunblock. The antioxidants in pumpkin are also good for skin texture and appearance, which is especially great in the fall when temps start to dip. The vitamin C in pumpkin helps to stimulate collagen production in the skin, too.
Protein
Whatever you do, don’t toss those pumpkin seeds: They’re a good source of protein, among other nutrients like iron, magnesium, fiber, antioxidants, and healthy fats. “Think outside the box this fall by roasting your pumpkin seeds with turmeric and black pepper or matcha powder and coconut flakes,” Michalczyk says.
How to Add More Pumpkin to Your Diet
Looking to add more pumpkin to your diet? There are so many pumpkin recipes to try. And pumpkins aren’t only ideal for dessert dishes, either. You can also make lunch and dinner meals, like pumpkin chili with turkey. The pumpkin puree pairs well with cannellini beans and ground turkey, topped with cilantro, for a warm and savory soup. Pumpkin puree can even double as a butter, oil, and egg substitute when modifying recipes for dietary restrictions. “Simply sub 1/4 cup for one egg in baked goods,” Michalczyk recommends.
(You can’t go wrong with warm pumpkin bread or pumpkin pie either, if you’re looking for a comforting dessert instead.)
While pumpkin-flavored snacks and drinks are popular, they’re not all the healthiest options for you. Many pumpkin-flavored snacks and drinks also have high amounts of artificial ingredients, added sugars, and saturated fats. It’s important to always check nutrition labels to be aware of other additives.
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