Pumpkin Nutrition Facts

Pumpkin is a type of squash that belongs to the Cucurbita genus of the Cucurbitaceae family. Pumpkins look quite similar to gourds. Origin of pumpkins is not known, but it is said that they originated in North America but are now cultivated worldwide (except Antarctica!). Pumpkin is a colorful vegetable with thick shell and thick flesh and seeds inside. Apart from creating jack-o'-lanterns and other Halloween and Thanksgiving decorations, pumpkins play a vital role in the culinary department as well. Almost all parts of pumpkin including flesh, seeds, shell, leaves and flowers are edible and hence, they are widely used in various types of food recipes in various parts of the world. Pumpkins are used in boiled, roasted, baked, mashed and steamed forms. It is a staple vegetable for various delicious pumpkin recipes that are prepared for Halloween and Thanksgiving celebrations in the US. Being a common food item, many people are interested in knowing more about its nutrition facts. Well, here is some pumpkin nutritional information for you.

Cooked Pumpkin Nutrition Facts
Pumpkin is a rich source of various vitamins and minerals and hence it is a healthy food that you can consume. Here is a table that explains the nutrition facts of pumpkin. These are basically 1 cup of cooked and canned pumpkin nutrition facts.

1 cup Cooked Pumpkin Nutritional Value
Protein	Dietary fibers	Carbohydrates	Calories	Potassium	Calcium	Vitamin A	Niacin	Folate	Vitamin C	Vitamin E	Iron	Magnesium	Zinc	Selenium
2 g	3 g	12 g	49	564 mg	37 mg	2650 IU	1 IU	21 mcg	12 mg	3 mg	1.4 mg	22 mg	0.50 mg	1.5 mg

Pumpkin Seeds Nutrition Facts
Along with various delicious recipes of pumpkin flesh, raw pumpkin seeds are also used for various culinary purposes. Not only for the sake of taste, pumpkin seeds are also consumed for their bountiful health benefits. Pumpkin seeds are a rich source of various important minerals like magnesium, manganese and zinc. Pumpkin seeds also contain significant traces of copper, phosphorous, tryptophan and vitamin K.

1 cup Raw Pumpkin Seeds Nutritional Value
Protein	Dietary fibers	Carbohydrates	Calories	Total fat	Saturated fat	Polyunsaturated fat	Monounsaturated fat	Cholesterol	Magnesium	Manganese
33.9 g	5.4 g	24.6 g	747	63.3 g	12 g	28.8 g	19.7 g	0 mg	1200 mg	6.8 mg

Pumpkin Nutritional Benefits
With the presence of so many essential minerals and vitamins, pumpkin is indeed a nutritional powerhouse. Pumpkin is rich with carotenoids that act as immune system boosters. Pumpkin also contains cucurbitacin and beta carotine that is extremely useful in treating health conditions like prostate cancer and UTI (Urinary Tract Infections). Pumpkin has antioxidant and anti-inflammatory qualities. It also contains alpha carotene that slows down the aging process and also prevents several eye problems like cataract and macular degeneration. It is also beneficial for health conditions like hypertension, high blood sugar levels, etc. Pumpkin seeds on the other hand are rich with phytosteroids, magnesium, manganese, amino acids and vitamin K. Along with maintaining brain functioning, all these nutrients are beneficial in various health conditions like kidney diseases, parasite infections, certain types of cancer, etc. You can easily learn about baking pumpkin seeds as they can be a healthy alternative to high calorie snacks that we consume.

So, now that you are aware of pumpkin nutrition facts, all that you need to do is to include pumpkin in your regular diet and enjoy its bountiful benefits! Eat healthy and stay fit!