Fiber, carb count, roasting benefits

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Pumpkins are harvested in late summer or early fall. Known as winter squash, it is naturally sweet and has a slightly nutty flavor. Some compare it to sweet potato, although pumpkin has a wetter texture.

Packed with essential nutrients such as antioxidants, vitamins and minerals, pumpkin has many potential health benefits, including reducing the risk of cancer, heart disease and cognitive decline (a decline in memory and thinking). Pumpkin is often served as a vegetable dish. However, it is a fruit.

This article discusses the nutrition facts of pumpkin, its benefits, how to prepare it and who should avoid it.

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Serving Size Butternut Squash: Nutrition Facts

Pumpkin is a low-calorie food and packed with nutrients. Although it contains more carbohydrates than some other vegetables, its low glycemic index (a ranking of how carbohydrates affect blood sugar levels) still makes it a healthy choice for most people.

A 1-cup serving of cooked pumpkin contains:

  • Calories: 82
  • Protein: 2 grams (g)
  • Carbohydrates: 22 g
  • Fiber: 7 g
  • Calcium: 84 milligrams (mg)
  • Iron: 1 mg
  • Magnesium: 59 mg
  • Phosphorus: 55 mg
  • Potassium: 582 mg
  • Sodium: 8 mg
  • Vitamin C: 31 mg
  • Folic acid: 39 micrograms (mcg)
  • Vitamin A, RAE: 1,140 mcg

For comparison, 1 cup of sweet potatoes contains 249 calories, 58 g of carbohydrates and 19 g of sugar. That said, sweet potatoes have many benefits and excel in a number of essential nutrients, such as double the calcium and more iron, potassium, vitamin C and vitamin A.

What compounds are in pumpkin?

Pumpkin contains micronutrients (vitamins and minerals) and macronutrients (nutrients that provide energy). These include:

  • Minerals such as potassium, magnesium, sodium, manganese, zinc and tocopherol
  • Vitamins, including A, C, E, K and folic acid
  • Macronutrients such as proteins and carbohydrates

Pumpkin also contains essential amino acids and antioxidants.

Beta-carotene (a carotenoid) is a powerful antioxidant found in high amounts in orange foods such as carrots. Carotenoids are converted into vitamin A in your body. Research shows that foods high in this nutrient have anti-inflammatory properties.

Benefits of butternut squash all year round

The nutrients in pumpkin can benefit your immune system, heart, memory and more.

Immune system

The immune-boosting properties of pumpkin may be due to its high vitamin C content. Studies show that vitamin C, a powerful antioxidant, contributes to immune defense by supporting cellular functions. Too little vitamin C can lead to reduced immunity and a higher risk of infections.

Cancer

The antioxidants in pumpkin, such as beta-carotene and vitamin C, may reduce the risk of cancer. Antioxidants reduce oxidative stress, a risk factor for tumor development.

Research on antioxidants and cancer prevention is mixed. Some laboratory and animal studies show that antioxidants reduce the risk of cancer. However, randomized controlled clinical trials have shown that it has no effect on cancer risk, or that it increases cancer risk in some situations. a

In a meta-analysis of eight studies, beta-carotene supplementation was associated with an increased risk of lung cancer. These findings were more pronounced among participants who were smokers and asbestos workers.

However, research has shown that vitamin C is associated with a reduced risk of the following types of cancer:

Heart disease

Vegetables in general are an excellent way to protect your heart through your diet. But yellow and orange fruits and vegetables, such as pumpkin, contain high amounts of carotenoids known to reduce oxidative stress and inflammation. Several studies show an inverse relationship between the consumption of these vegetables and heart disease.

Memory

The carotenoids in pumpkin may help lower the risk of cognitive decline. A review and meta-analysis of 23 studies found that blood carotenoid levels were significantly lower in participants with dementia than in controls. Low carotenoid levels may be a risk factor for dementia and mild cognitive impairment.

Other studies have shown that carotenoids may have potential for people with existing cognitive disorders. Research shows that carotenoid supplementation helped improve cognitive performance in healthy people aged 45-78. In participants with age-related forgetfulness, supplementation at low and high doses resulted in improvement.

Shouldn’t someone eat pumpkin?

Most people enjoy pumpkin. However, if you are allergic to pumpkin, you should avoid it. Some people may experience so-called squash hands after handling raw pumpkin. Squash hands are contact dermatitis, an allergic skin reaction.I

If you’re on a low-carb diet, you may want to limit how often you eat pumpkin, but when it comes to high-carb vegetables, pumpkin is a good choice because of its low glycemic index.

How to carve pumpkin

Winter squash are notoriously difficult to carve, and butternut squash is no exception. Their hard outer skin, rounded edges and bottom can make handling a knife dangerous.

Try these tips to make cutting a little safer and easier:

  1. Before you cut the pumpkin into pieces, soften it for a few minutes by putting it in the microwave.
  2. If you want to cut the pumpkin into cubes, first peel it with a vegetable peeler.
  3. If you roast it, you don’t need to peel it; you can scoop the pulp out of the skin after cooking.
  4. Then cut off the top and then cut it in half lengthwise.
  5. Scoop out the seeds.
  6. When you roast, you’re done cutting.
  7. When dicing, cut each half horizontally, separating the bulbous bottom from the narrower top.
  8. Cut the top part into strips and then cut the strips into cubes.
  9. Repeat this with the bases, cutting them into strips and then into cubes.

Not Just Soup: Pumpkin Meal Ideas

Pumpkin is a versatile food that you can use in many meals. Ways to prepare pumpkin include:

  • Pureed pumpkin soup
  • Diced in vegan chili
  • Cut into cubes in stew
  • Roasted and seasoned as a side dish
  • Cut into cubes and roasted together with other winter vegetables
  • Pureed and used as a filling for tortellini, ravioli or stuffed shells
  • Sanctified and filled with rice, dried fruit, nuts, cheese and herbs
  • Cut into cubes, chilled and used in salads
  • Pureed and skimmed for use as a substitute for cheese sauce in pasta dishes

Resume

Pumpkin is a healthy addition to almost any diet. Packed with fiber, vitamin C and carotenoids, this winter squash’s antioxidant content may help prevent heart disease and cancer. Moreover, it is a great booster for the immune system. Thanks to its versatility, you can probably incorporate it into your meal plan in dozens of ways.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts in our articles. To learn more about how we fact-check and keep our content accurate, trustworthy and reliable, read our editorial process.

  1. US Department of Agriculture. Pumpkin, winter, butternut, boiled, baked, without salt.

  2. US Department of Agriculture. Sweet potato, boiled, boiled, without peel.

  3. Armesto J, Rocchetti G, Senizza B, et al. Nutritional characterization of pumpkin (Cucurbita moschata D.): Effect of variety (Ariel vs. Pluto) and agricultural type (conventional vs. organic). Food Res Int. 2020;132:109052. doi:10.1016/j.foodres.2020.109052

  4. Kawata A, Murakami Y, Suzuki S, Fujisawa S. Anti-inflammatory activity of β-carotene, lycopene and tri-N-butylborane, a scavenger of reactive oxygen species. Empathize. 2018;32(2):255-264. doi:10.21873/invivo.11232

  5. Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211

  6. National Cancer Institute. Antioxidants and cancer prevention.

  7. Kordiak J, Bielec F, Jabłoński S, Pastuszak-Lewandoska D. Role of beta-carotene in primary chemoprevention of lung cancer: a systematic review with meta-analysis and meta-regression. Nutrients. 2022;14(7):1361. doi:10.3390/nu14071361

  8. Chen Z, Huang Y, Cao D, et al. Vitamin C intake and cancer: an overarching review. Front nut. 2022;8:812394. doi:10.3389/fnut.2021.812394

  9. Blekhorst LC, Sim M, Bondonno CP, et al. Cardiovascular health benefits of specific vegetable varieties: a narrative review. Nutrients. 2018;10(5):595. doi:10.3390/nu10050595

  10. Wang L, Zhao T, Zhu X, Jiang Q. Low blood carotenoid status in dementia and mild cognitive impairment: a systematic review and meta-analysis. BMC Geriatr. 2023;23(1):195. doi:10.1186/s12877-023-03900-7

  11. Davinelli S, Ali S, Solfrizzi V, Scapagnini G, Corbi G. Carotenoids and cognitive outcomes: a meta-analysis of randomized intervention trials. Antioxidants (Basel). 2021;10(2):223. doi:10.3390/antiox10020223

  12. Shah MA, Feldman SR. Hand dermatitis secondary to pumpkin exposure. Case Rep Dermatol. 2022;14(2):123-126. doi:10.1159/000524930


By Kathi Valeii

As a freelance writer, Kathi has experience writing both reported articles and essays for national publications on the topics of healthcare, advocacy, and education. Most of her work focuses on parenting, education, healthcare and social justice.

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