Healthy Food Database

Pumpkin

The word pumpkin is said to have come from the Greek word "pepon" meaning large melon. The pumpkin is related to squash, cucumber and melons. There are numerous varieties of pumpkins, and while they come in many shapes and sizes, they all have yellowish-orange, firm, moist flesh and flat seeds inside. Most pumpkins are sold by variety, with the exception of the most common gray pumpkin. The most common varieties are butternut, jap, and golden nugget.

Select pumpkin with hard, thick skins that feel heavy for their size. If cut, look for bright yellow-orange flesh which has a sweet, nutty aroma. Avoid any with soft moist patches.

Store whole pumpkin in a cool, dark, well-ventilated place for up to 2 months. Once cut , wrap in plastic wrap and store in refrigerator for up to 7 days.

Pumpkins are always cheaper by the kg when bought whole.

Category: Vegetable

In Season: all year

To Buy:

Select pumpkin with hard, thick skins that feel heavy for their size. If cut, look for bright yellow-orange flesh which has a sweet, nutty aroma. Avoid any with soft moist patches.

To Store:

Store whole pumpkin in a cool, dark, well-ventilated place for up to 2 months. Once cut , wrap in plastic wrap and store in refrigerator for up to 7 days.

Tips & Tricks:

Buy a special pumpkin peeler to make the job of peeling a little safer.

Cooking Tips:

Steam, bake or add to stir-fries. Boiling pumpkin can cause it to fall apart. Golden nugget pumpkins can be baked whole. Pumpkin soup is very popular but many are made with cream and have a high fat content.

Find recipes with Pumpkin

Nutrition per 1 Cup:

Weight (grams):

120

Carbohydrates, g:

7.7

Protein (g):

2.5

Saturated Fat, g :

0.4

Vitamin A:

Folic Acid:

Antioxidants:

Salicylates:

Low

Energy (kJ):

202

High GI > 70 :

Fat (g):

0.5

Monosaturated Fat , g:

0.1

Vitamin C:

Potassium:

Amines:

Low

Glutamates:

n/a

Benefits the Following Health Conditions:*

Cold and Flus

Eye Problems