Pumpkin Nutrition: Insights and Health Advantages

No matter where you live, the beginning of fall marks a favorite time of year for many people: pumpkin spice season.

From coffee to cookies to side dishes, this is the season when pumpkin starts popping up everywhere, and for good reason — along with its distinctive sweet-and-savory flavor, pumpkin is also a nutritional powerhouse.

Put on your favorite cozy sweater and learn more about pumpkin nutrition.

Pumpkin Nutrition Facts

If you’ve only been eating pumpkin in pie form, it’s time to expand your options with this highly versatile member of the winter squash family.

Botanically speaking, pumpkins are a type of fruit — but because they’re not super-sweet, they also work well as a “culinary vegetable.”

(Pro tip: Learn more unusual and fun facts about this orange fruit!)

A half-cup serving of canned pumpkin has 50 calories, 2 grams of protein, and 11 carbohydrates. It also provides several key nutrients, including:

Fiber supports healthy digestion and can help you feel full — and one half-cup serving of canned pumpkin has about 3 grams of fiber.

Pumpkin provides plenty of beta carotene, which gives orange fruits and veggies their distinctive color. Beta carotene has antioxidant-like properties and is used by the body to make vitamin A.

When you think of potassium, you likely think of bananas — but pumpkin has a significant amount as well.

That’s a big deal since potassium is an important mineral in the body and is vital for supporting normal cell, nerve, and muscle function.

Pumpkin seeds in ceramic bowl

What’s the Nutritional Value of Pumpkin Seeds?

The fleshy part of the pumpkin isn’t the only option when it comes to nutrition. Pumpkin seeds are also edible and packed with nutritional benefits.

See Also:  13 Fiber-Rich Foods to Support Weight Loss

One ounce of unsalted pumpkin seeds, without shells, has 163 calories and provides 8 grams of protein and almost 2 grams of fiber.

Whole, roasted pumpkin seeds contain around 5 grams of fiber per ounce.

Pumpkin seeds provide essential minerals like potassium, magnesium, and calcium. They also contain polyunsaturated fatty acids and plant sterols, both of which are believed to benefit heart health.

As long as you watch your serving sizes, pumpkin seeds are a yummy fall snack you can enjoy every day.

 

Add Pumpkin Spice Flavor to Your Day

The beloved pumpkin spice latte can be loaded with sugar, but there are so many healthier ways to enjoy this fall flavor.

Whip up one of the pumpkin recipes below:

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).