Pumpkin – Delicious and Nutritious

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Pumpkin is super nutritious! One cup of pumpkin contains more vitamin A than a cup of kale, more potassium than a banana, and more fiber than 1⁄2 cup of quinoa. Here’s the nutrient lowdown on this fall favorite:

Pumpkin Nutrition Facts

Serving Size: 1 cup, cubed

  • 30 calories
  • 1 g fat
  • 0 mg cholesterol
  • 1 mg sodium
  • 8 g carbohydrates
  • 6 g fiber
  • 2 g sugar
  • 2 g protein
  • 197% DV vitamin A
  • 17% DV vitamin C
  • 11% DV potassium
  • 5% DV vitamin B-6
  • 4% DV iron
  • 3% DV magnesium
  • 2% DV calcium

What are the health benefits of pumpkin?

  • The fiber keeps you energized. One cup of canned pumpkin has about 7 grams of fiber. The fiber content of pumpkin will fill you up, help stabilize blood sugar, and keep your energy up throughout the day.
  • The minerals help your heart. Pumpkin is loaded with blood pressure-regulating minerals like potassium, magnesium, and iron. They’re necessary for providing oxygen to red blood cells. Surprisingly, one cup of pumpkin packs 14% of your daily value for potassium.
  • The antioxidants boost immunity. Pumpkin is packed with beta-carotene as well as vitamins C and E. Diets rich in antioxidants and potassium are also linked to helping reduce your risk of cancer and heart disease.

Pumpkin contains only 0.1 grams of fat per 1-cup serving. Pureed pumpkin has slightly more at about 0.7 grams per cup, but the squash predominately provides good-for-you carbohydrates — not to mention all of those other beneficial vitamins and minerals.

One cup of canned pumpkin provides a mere 83 calories. It’s a smart ingredient swap for cheese or cream, which can help you cut back on calories and saturated fat in your recipes. Pumpkin also contains plenty of filling fiber, which will keep you fuller, longer. 

Unlike many other fruits and veggies, pumpkin is loaded with nutritional benefits in its canned form. One cup of canned pumpkin is vitamin- and mineral-rich, not to mention super-versatile.

Give canned pumpkin a try in this delicious recipe!

Healthy Pumpkin Banana Pancakes

Yield: 4 servings


  • ½ banana, cut into chunks
  • ¼ cup pumpkin puree
  • 3 tablespoons all-purpose flour
  • 2 large eggs
  • 2 teaspoons honey
  • ½ teaspoon vanilla extract
  • ¼ teaspoon ground cinnamon
  • ⅛ teaspoon ground nutmeg


  • Step 1

Beat banana, pumpkin puree, flour, eggs, honey, vanilla extract, cinnamon, and nutmeg together in a bowl until smooth.

  • Step 2

Heat a lightly oiled griddle over medium heat. Drop batter by small spoonfuls onto the griddle to form 1 1/2-inch to 3-inch pancakes and cook until bubbles form and the edges are dry, 1 to 3 minutes. Flip and cook until browned on the other side, 1 to 2 minutes. Repeat with remaining batter.

Nutrition Facts

Per Serving:

89.2 calories; protein 4.1g 8% DV; carbohydrates 12.6g 4% DV; fat 2.7g 4% DV; cholesterol 93mg 31% DV; sodium 72.4mg 3% DV.

Written By

Dee Furlough, N.C. Cooperative ExtensionDee FurloughArea Agent, Family and Consumer Sciences Call Dee E-mail Dee N.C. Cooperative Extension, Tyrrell County Center
Updated on Oct 13, 2020
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