Read about the nutrition facts, health benefits, nutritional value and calories found in Pumpkin

Pumpkin Nutrition

Talk about Halloween and you cannot miss the prime symbol of the festival - jack-o’-lanterns made from pumpkins. And if you had assumed these delicious and perfumed tasting veggies to be restricted only to Halloween decorations, you will surely be surprised to know that they are a storehouse of vitamins, minerals, and other healthy nutrients. To make things worse, the maximum exposure that this extremely healthy food gets is the sugar laden pumpkin pie prepared on Thanksgiving or Christmas. But definitely, pumpkins deserve more than this due to the essential nutrients contained in them. Whether it is the pulp or the seeds, pumpkins are loaded with nutrition and offer some incredible benefits for your well-being. A member of the Cucurbitaceae family, which also includes melons, gourds, cucumbers, squashes and luffas, pumpkin is a yellow-orange colored vegetable weighing about 4-6 kg, though it largely varies in shape, size and color. Generally yellow or orange in color, you can find pumpkins in colors of pale green, white, red and gray also. That’s not all as you’ll explore a multitude of benefits of including pumpkins in your regular diet in the sections below. So, the next time you spot pumpkins in the market, do not mind picking up one and whipping into a delectable and nutritious meal, be it muffins, ravioli or even a simple soup.



Though the exact origin of pumpkins is unknown, the oldest evidence of their existence dates back to Mexico between 7000 and 5500 BC. Derived from the Greek word ‘pepon’ meaning ‘large melon’, the word pumpkin has seen several adaptations over the centuries. While the French transformed it into pompon, the British converted it into pumpion, with the Americans changing it to the present day term ‘pumpkin’. Even when different terms were being adapted by different cultures, pumpkins never appeared in print until 1647. North America is assumed to be the native place of pumpkins while the Native American Indians were the first ones to use them, mainly for weaving into mats and healing properties. Strips of pumpkins were crushed flat and dried which were then woven into mats and passed further for trading. However, they were the new Americans who discovered the culinary uses of this vegetable. Beginning with Thanksgiving, the Americans incorporated pumpkins into the kitchen as a side dish and dessert, and for preparing soups and beer. Today, pumpkins are more popularly associated with Halloween as they are carved into jack-o’-lanterns, a practice introduced to America by Irish immigrants, though they originally carved turnips instead of pumpkins. However, pumpkins were cheaper and available in plentiful amounts in America as against turnips. As such, the tradition of carving turnips gradually transformed into pumpkins. The United States, Mexico, India and China are the largest producers of pumpkins currently.


Health Benefits of Kaddu (Pumpkins)


  • The rich orange color of pumpkin is the presence of beta carotene in the vegetable which is necessary for protecting the body against the risk of certain cancers.

  • This beta carotene has antioxidant and anti-inflammatory properties which are essential for reducing the risk of lung cancer and lowering the chances of joint inflammation and arthritis.

  • The little green seeds in pumpkins contain the protective compounds called phytosterols which are responsible for shrinking the prostate, thereby preventing the transformation of testosterone into dihydrotestosterone (DHT). High levels of DHT are linked with enlargement of prostate glands.

  • The high amount of carotenoids in pumpkins help in fighting with the free radicals in the body, thereby preventing premature aging, cardiovascular diseases and other infections.

  • Pumpkins are rich in Lutein and Zeaxanthin which are required for protecting the eyes against free radical damage and preventing the formation of cataracts and degeneration of eye tissues.

  • Pumpkin seeds, also known as pepitas, are a rich source of protein and phytosterols that help in lowering blood cholesterol levels.

  • Consuming pumpkin on a regular basis is known for promoting eye health and boosting the immune system, due to the presence of vitamin A in excessive amounts.

  • Loaded with zinc and potassium, pumpkins are a proven solution for preventing the onset of cardiovascular diseases and hypertension. Besides, they provide bone density support in people suffering from osteoporosis and enhance the reproductive health of both men and women.

  • Pumpkins are enriched with vitamins A, C and E, and zinc which combines to give you a healthy and glowing skin. Having a cup of pumpkin seeds daily keeps the skin nourished and hydrated, protecting against the appearance of wrinkles.

  • Pumpkin juice is recommended for ulcers, high acidity and insomnia due to its sedative properties.

  • Biologists suggest pumpkins to be highly useful for treating hormonal disorders or adolescent behavior, menopause disorder, intestinal parasites and sexual hyper-excitability.


Nutritional Value & Calories In Pumpkin 

Amount: 1 cup

Total Weight: 116 g


Basic Components

1.2 g
106 g
0.9 g
14 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
7.5 g
Dietary Fiber
580 mg
1.6 g

Fats & Fatty Acids

Total Fat
116 mg
Saturated Fat
60 mg
Monounsaturated Fat
15 mg
Polyunsaturated Fat
5.8 mg
Omega-3 Fatty Acids
3.5 mg
Omega-6 Fatty Acids
2.3 mg
Vitamin A
8565 IU
Vitamin C
10 mg
Vitamin E
1.2 mg
Vitamin K
1.3 mcg
58 mcg
128 mcg
696 mcg
Vitamin B6
71 mcg
19 mcg
Pantothenic Acid
346 mcg
9.5 mg
24 mg
928 mcg
14 mg
51 mg
394 mg
1.2 mg
371 mcg
147 mcg
145 mcg
0.35 mcg

How many calories in pumpkins (per 100 gm)

Pumpkins have about 26 calories per 100 gm of weight.


How to Buy Pumpkins


  • Although pumpkins are available in sections, it is best to buy well-grown whole vegetables.

  • Pick up a pumpkin and lightly tap it to hear the fine woody note for a mature product. It should be free from cracks or soft spots.

  • Avoid buying a pumpkin that has a wrinkled surface, cuts, blemishes and bruises.

  • Look out for pumpkins in a bright color as they yield a more tender and flavorful flesh. Also, check that the rind is hard, the stem is intact, and the pumpkin feels heavy on its size.

  • Select smaller pumpkins as they give the best taste and flavor, compared to the large veggies since they are tough and stringy, and make a perfect choice for jack-o’-lanterns.


Pumpkin Storage Tips


  • When stored in a dry, well ventilated area at a room temperature between 45 and 60 degrees F, pumpkins last for at least a month. To extend their life, they can be refrigerated for up to three months.

  • Once cut, cover the pumpkin nicely with plastic wrap and put it in the refrigerator where it will keep well for about a week.

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