Pumpkin has an impressive nutrient profile.
One cup of cooked pumpkin (245 grams) contains (2):
- Calories: 49
- Fat: 0.2 grams
- Protein: 2 grams
- Carbs: 12 grams
- Fiber: 3 grams
- Vitamin A: 245% of the
Reference Daily Intake (RDI) - Vitamin C: 19% of the RDI
- Potassium: 16% of the RDI
- Copper: 11% of the RDI
- Manganese: 11% of the RDI
- Vitamin B2: 11% of the RDI
- Vitamin E: 10% of the RDI
- Iron: 8% of the RDI
- Small
amounts of magnesium, phosphorus, zinc, folate and several B vitamins.
Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water (2).
It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A.
Moreover, pumpkin seeds are edible, nutritious and linked to numerous health benefits.