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.
Nutrition Facts
Serving Size: 1 cup, cubed
- 30 calories
- 0.1 g fat
- 0 mg cholesterol
- 1 mg sodium
- 8 g carbohydrates
- 0.6 g fiber
- 3.2 g sugar
- 1.2 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
Health Benefits
- The fiber keeps you energized: One cup of canned pumpkin has about 7 grams of fiber, whereas kale has a little less than 3 grams. While both have a place on your plates, 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, whereas one banana has 12%.
- The antioxidants boost immunity: Pumpkin is packed with beta-carotene, the precursor to vitamin A — an important antioxidant for visual acuity and skin integrity — as well as vitamins C and E, also important antioxidants for repairing your body’s cells from damage. Diets rich in antioxidants and potassium are also linked to helping reduce your risk of cancer and heart disease.
Pumpkin Seeds
Pumpkin seeds are filled with potassium, magnesium, zinc, and iron. They pack a super-satisfying combo of about 6 grams fiber and 7 grams protein per 1.5-ounce pack, which makes them a great snack for kids and adults alike. This combo of nutrients makes you feel fuller, longer.
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