Recipe Image.
Food

Pumpkin

Food Pumpkin
Email icon. Email
Foods / Pumpkin
Email icon. Email Print icon. Print

About This Food

Description Selecting & Storing Special Diets Benefits Nutrition & Macros
Description

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

Selecting & 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.

Special diets
  • Autoimmune Paleo Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Fiber
  • VitaminA
  • VitaminK
Good Source of
  • Iron
  • Magnesium
  • Potassium
  • VitaminC
  • Copper
  • Manganese
Preferences
  • 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 Pseudograins
  • No Coconut
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 83

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.69 g
Saturated Fat
0.36 g
Monounsaturated Fat
0.09 g
Polyunsaturated Fat
0.04 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
20 g
ALA
20 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
19.82 g
Net Carbohydrate
12.71 g
Sugars
8.09 g
Fiber
7.11 g
Protein
2.7 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
38129.35 IU
763%
Vitamin C
10.29 mg
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%
Choline
24.01 mg
4%
Minerals
Calcium
63.7 mg
6%
Copper
0.26 mg
13%
Iron
3.41 mg
19%
Magnesium
56.35 mg
14%
Manganese
0.37 mg
18%
Phosphorous
85.75 mg
9%
Potassium
504.7 mg
14%
Selenium
0.98 mcg
1%
Sodium
12.25 mg
1%
Zinc
0.42 mg
3%
Phytonutrients
Alpha-carotene
11747.75 mcg
Beta-carotene
17003 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg
Tags:
autoimmune paleo elimination gluten-free gluten-free/dairy-free grain-free low fodmap low histamine low oxalate paleo (light) paleo (strict) pescetarian primal vegetarian whole food no citrus no coconut no corn no dairy no eggs no fish no gluten no grains no legumes no molds no nightshade no nuts no peanuts no pork no poultry no pseudograins no red meat no seeds no shellfish no soy no yeast
Arrow Icon.

Previous Food

Vanilla

Next Food

Arrow Icon.
Cheese, Mascarpone

Related Recipes

Broiled Mahi with Red Bell Pepper Pumpkin Seed Pesto
gluten-free high protein low carb

Pumpkin Pie Smoothie
whole food pcos low carb paleo (light)

Pumpkin Pie Smoothie (Dairy Free)

Why You Need a Personalized Diet

Your Body is Unique… Your Diet Should be Too!
Discover Why in Our Free Guide!