Pumpkin

About This Food

Pumpkin is a winter squash, related to watermelons and cantaloupe.

Because pumpkins are only available in the fall and early winter, canned pumpkin - solid packed with no added sugar, spices or ingredients - is an excellent way to enjoy this nutritional powerhouse year round. Use canned pumpkin in sauces, smoothies and homemade whole grain bakery recipes.

Pumpkin is low in calories, and an excellent source of beta carotene and fiber, plus a good source of copper, iron, magnesium, potassium and vitamin C.

Antioxidant Score* (ORAC)=483

Choose pumpkins that are free from blemishes and heavy for their size. Store whole pumpkins at room temperature up to a month or refrigerate up to 3 months.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Fiber
  • VitaminA
  • VitaminK
Good Source of
  • Iron
  • Magnesium
  • Potassium
  • VitaminC
  • Copper
  • Manganese
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Pseudograins
  • No Coconut
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition Information

Serving size: 1 cup(s)

Calories: 83

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.69 g
Saturated Fat
0.36 g
Monounsaturated Fat
0.09 g
Polyunsaturated Fat
0.04 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
20 g
ALA
20 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
19.82 g
Net Carbohydrate
12.71 g
Sugars
8.09 g
Fiber
7.11 g
Protein
2.7 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
38129.35 IU
763%
Vitamin C
10.29 mg
17%
Vitamin D
0 IU
0%
Vitamin E
2.6 IU
9%
Vitamin B6
0.14 mg
7%
Vitamin B12
0 mcg
0%
Vitamin K
39.2 mg
49%
Folate
29.4 mcg
7%
Niacin
0.9 mg
4%
Riboflavin
0.13 mg
8%
Thiamin
0.06 mg
4%
Choline
24.01 mg
4%
Minerals
Calcium
63.7 mg
6%
Copper
0.26 mg
13%
Iron
3.41 mg
19%
Magnesium
56.35 mg
14%
Manganese
0.37 mg
18%
Phosphorous
85.75 mg
9%
Potassium
504.7 mg
14%
Selenium
0.98 mcg
1%
Sodium
12.25 mg
1%
Zinc
0.42 mg
3%
Phytonutrients
Alpha-carotene
11747.75 mcg
Beta-carotene
17003 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg
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