Nutrition Facts

cartoon pumpkin

Pumpkin Nutrition Facts

Pumpkins are for eating...not just for carving on Halloween.

1 cup (canned) pumpkin provides approximately:

  • 80 calories
  • 20 grams carbohydrate
  • 3 gram protein
  • 1 grams total fat ( 0.1 grams saturated fat)
  • 6 grams fiber!

Pumpkin is quite nutritious and easy to add to your diet by utilizing canned pumpkin. It's one of the only canned foods that has no salt or sugar added.

Note: Canned pumpkin is different than canned pumpkin pie filling. However, they're usually located next to each other on the grocery store shelf and the labels look very similar, so make sure you read the can carefully.

If you prefer to buy fresh pumpkin and cook it yourself, choose a small "sugar pumpkin" or "pie pumpkin." "Jack-0-Lantern" pumpkins are usually too stringy to eat.

Nutritional Value of Pumpkin /Winter Squash

Pumpkins are a very good source of beta carotene/vitamin A, Vitamin C, potassium, and fiber.

One cup of cooked pumpkin provides approximately:

  • 145% daily value (DV) vitamin A
  • 33% DV vitamin C
  • 25% DV potassium
  • 23% DV fiber
Comparing Squash (Per 1 cup cubed or 3 1/2 ounces raw):

Squash Calories

Type of Squash Calories
Acorn 40
Butternut 45
Hubbard 40
Pumpkin, fresh 26
Spaghetti Squash 33

Pumpkin Pie Nutrition

Eating pumpkin pie to get your pumpkin nutrition isn't the best idea.

Pumpkin pie is traditionally made by combining pumpkin with heavy cream and whole eggs. When cooked in a "standard" pie crust, a slice gets about 49% calories from fat.

Try this lowfat, non-dairy pumpkin pie or a high protein pumpkin pie shake instead.

Eat More Pumpkin / Winter Squash: Simple Serving Suggestions

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