Pumpkin

Pumpkin

Pumpkin is a winter squash, related to watermelons and cantaloupe.

Because pumpkins are only available in the fall and early winter, canned pumpkin - solid packed with no added sugar, spices or ingredients - is an excellent way to enjoy this nutritional powerhouse year round. Use canned pumpkin in sauces, smoothies and homemade whole grain bakery recipes.

Pumpkin is low in calories, and an excellent source of beta carotene and fiber, plus a good source of copper, iron, magnesium, potassium and vitamin C.

Antioxidant Score* (ORAC)=483

The Benefits

*Excellent Source of: Fiber, Vitamin A, Vitamin K
*Good Source of: Vitamin C, Iron, Magnesium, Copper, Manganese
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Tubers, No Citrus, No Nightshade, No Legumes, No Grains

Selecting and Storing

Choose pumpkins that are free from blemishes and heavy for their size. Store whole pumpkins at room temperature up to a month or refrigerate up to 3 months.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) PUMPKIN,CND,WO/SALT

OMEGA-6 / OMEGA-3 RATIO: 1

Calories: 83

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.69 g	*
Saturated Fat	0.36 g	*
Monosaturated Fat	0.09 g	*
Polyunsaturated Fat	0.04 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	20 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	19.8 g	*
Sugars	8.1 g	*
Fiber	7.1 g	*
Protein	2.7 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	38129.4 IU	763%
Vitamin C	10.3mg	17%
Vitamin D	0 IU	0%
Vitamin E	2.6 IU	9%
Vitamin B6	0.14 mg	7%
Vitamin B12	0 mcg	0%
Vitamin K	39.2 mg	49%
Folate	29.4 mcg	7%
Niacin	0.9 mg	4%
Riboflavin	0.13 mg	8%
Thiamin	0.06 mg	4%
MINERALS
Calcium	63.7 mg	6%
Copper	0.26 mg	13%
Iron	3.4 mg	19%
Magnesium	56.4 mg	14%
Manganese	0.37 mg	18%
Phosphorous	85.8 mg	9%
Potassium	504.7 mg	14%
Selenium	0.98 mcg	1%
Sodium	12.2 mg	1%
Zinc	0.42 mg	3%
PHYTONUTRIENTS
Alpha-carotene	11747.8 mcg
Beta-carotene	17003 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).