Pumpkin Nutrition

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At Pumpkin Festival, we are here to tell you all about pumpkins. And that includes pumpkin nutrition. We not only love their unique sweet and nutty flavour and versatility.

But we love the fact that pumpkins are also a superfood.

Pumpkin Is A Superfood

But, what does that mean? Well, pumpkins are a low-fat, relatively low-carb, keto-friendly, nutrient-dense ingredient. With a sweet flavour, it’s the ideal baking ingredient and adds fibre and bulk to stews, and soups.

Pumpkin fills you up and not out! And is perfect for risottos, pasta dishes, vegan and veggie dishes, cakes, puddings, pies, salads, and more. There is lots to love about the pumpkin, nutrition-wise. 

A typical serving of pumpkin flesh might be around 100g and that has a whopping 49% of your vitamin K RDA. 

Pumpkin Seeds

A 28g serving of pumpkin seeds contains up to a quarter of your daily iron requirements. That’s a major reason why pumpkin seeds make a great ingredient for vegans and veggies. In terms of pumpkin nutrition benefits, the seeds also include plenty of healthy omega fats and protein. 

Pumpkin Flesh Stats

The flesh is incredibly versatile and just about anything goes with pumpkin. If you can’t get kids to eat other veggies, then allow them to explore and bake with the vividly bright orange flesh, when they carve out their Halloween lanterns.

Here are some pumpkin stats for the flesh of the pumpkin. The pumpkin can make potatoes more diet-friendly by reducing the carb content, just like you would mash in carrots and turnip. 

Pumpkin Nutrition Stats Per 100 gram serving:

🎃 Calories: 49

🎃 Carbs: 12 grams

🎃 Fibre: 3 grams

🎃 Protein: 2 grams

🎃 Vitamin K: 49% of the RDI

🎃 Vitamin C: 19% of the RDI

🎃 Potassium 16% of the RDI

🎃 Copper, manganese and riboflavin: 11% of the RDI

🎃 Vitamin E: 10% of the RDI

🎃 Iron: 8% of the RDI

🎃 Folate: 6% of the RDI

🎃 Niacin, pantothenic acid, vitamin B6 and thiamin: 5% of the RDI

That’s a pretty long list of goodness! This fibre and nutrient-dense food gives you a healthy dose of vitamin C and potassium which is good for blood pressure. And that massive vitamin K boost is great for building bones and helping with blood clotting.

Cooking With Pumpkins

Of course, it’s all very well starting with a superfood ingredient and then adding tons of butter and sugar – you no longer have a particularly healthy dish. This can be the appeal of pumpkin because it is sweet. Of course, it’s okay to splurge once in a while with a pumpkin pie, but pumpkin lends itself to so many healthy recipes. We love cooking with pumpkins and creating healthy recipes. You’ll find tons of pumpkin recipes in our blog with nutrition stats for all of them. So enjoy checking them out and trying them.   


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