Pumpkin is a type of squash belonging to the Cucurbita family, commonly characterized by its round shape and vibrant orange color. It is widely cultivated for culinary and ornamental purposes, especially during the fall season. Various types of pumpkin include the sugar pumpkin, commonly used for baking, and larger varieties often used for decoration.
In culinary uses, pumpkin can be cooked in various ways such as roasting, steaming, or pureeing. It is often incorporated into soups, pies, and baked goods for its natural sweetness. Understanding how to cook pumpkin is essential for achieving the desired texture and flavor, whether you are using fresh pumpkin or canned puree.
Pumpkin nutrition is notable, as it is low in calories and high in dietary fiber. It also contains vitamins A, C, and E, along with minerals like potassium. The seeds of the pumpkin, known as pepitas, are also nutritious and can be consumed as a snack or garnish.
When it comes to storage, whole pumpkins can be kept in a cool, dry place for several months. Once cut, pumpkin should be refrigerated and used within a week. If you have cooked pumpkin, store it in an airtight container in the fridge for up to a week or freeze it for longer storage.
| Energy | |
| Calories 27kcal | 1% |
| Protein | |
| Protein 1.00g | 1% |
| Carbohydrates | |
| Carbohydrates 6g | 2% |
| Fiber 0.50g | 1% |
| Sugar 2.76g | 3% |
| Fat | |
| Fat 0.10g | 0% |
| Saturated 0.05g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 430ug | 47% |
| Choline 8mg | 1% |
| Vitamin B1 0.05mg | 4% |
| Vitamin B2 0.11mg | 8% |
| Vitamin B3 0.60mg | 4% |
| Vitamin B6 0.06mg | 4% |
| Vitamin B9 16ug | 4% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 9mg | 10% |
| Vitamin E 1.06mg | 7% |
| Vitamin K 1.10ug | 1% |
| Minerals | |
| Calcium, Ca 20mg | 2% |
| Copper, Cu 0.13mg | 14% |
| Iron, Fe 0.80mg | 7% |
| Magnesium, Mg 12mg | 3% |
| Phosphorus, P 44mg | 4% |
| Potassium, K 340mg | 10% |
| Selenium, Se 0.30ug | 1% |
| Sodium, Na 1.00mg | 0% |
| Zinc, Zn 0.32mg | 3% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
Enjoy a Moroccan roast chicken with apricot couscous stuffing.
21 Jan 2026Enjoy maple-glazed pork with a delicious roasted pumpkin salad.
12 Jan 2026A creamy ginger-pumpkin soup with a spicy kick and bright lime flavor.
01 Jan 2026Hearty Chicken Korma with Chickpeas and pumpkin in curry sauce.
23 Nov 2025Delicious pumpkin, spinach, feta & pine nut quiche.
03 Dec 2025A tasty frittata with pumpkin, zucchini, and feta cheese.
30 Dec 2025Delicious pumpkin gnocchi with spinach and blue cheese sauce.
15 Dec 2025Individual baked risottos with pumpkin, feta, and leeks.
25 Jan 2026A hearty dish of spiced roasted vegetables with couscous and mint yogurt.
11 Nov 2025A moist pumpkin and pecan cake topped with tangy sour cream frosting.
22 Jan 2026A simple and tasty pumpkin and sweet potato mash with fresh thyme.
18 Feb 2026Enjoy a warm spiced carrot and pumpkin tart in a buttery crust.
23 Jan 2026Delicious roast pumpkin couscous with spinach and pomegranate.
02 Mar 2026Creamy pumpkin and potato mash topped with vibrant pesto.
10 Jan 2026Delicious pumpkin gnocchi cooked in butter with fresh spinach.
16 Jan 2026Delicious zucchini fritters with creamy pumpkin mash.
04 Feb 2026Roasted pumpkin wedges topped with sage butter, feta, and walnuts.
16 Nov 2025A creamy and cheesy pumpkin rice dish, perfect for comfort food lovers.
15 Jan 2026A rich spiced pumpkin soup with cumin cream for added flavor.
29 Nov 2025Grill Thai shrimp and pumpkin skewers for a flavorful summer dish.
13 Jan 2026Savory roasted pumpkin and potato mash with caramelised onions.
15 Mar 2026Enjoy this hearty pumpkin & chickpea curry, perfect for cozy dinners.
09 Jan 2026A vibrant bowl of roasted pumpkin and sweet potato with almonds and cranberries.
17 Feb 2026Crispy chicken schnitzel with roasted winter vegetables.
07 Feb 2026Creamy pumpkin and asparagus risotto packed with seasonal flavors.
12 Dec 2025A vibrant salad with roasted pumpkin, arugula, and macadamia nuts.
20 Dec 2025