Discover the health benefits of eating pumpkin, plus learn how to bake one

The benefits of eating pumpkin go far beyond the satisfaction of creamy pumpkin pie. Packed with vitamins and minerals, a half cup of pumpkin contains only 22 calories! Whether fresh or canned, fall is the perfect season for cooking with pumpkin.

What are the health benefits of eating pumpkin?

• As its bright orange color suggests, pumpkin provides a healthy dose of vitamin A in the form of beta-carotene. Vitamin A supports vision, immunity, and proper growth and healing—one cup of pumpkin supplies 257% of the daily value (DV) of vitamin A.
• Pumpkin also promotes healthy eyes through the phytochemicals lutein and zeaxanthin.
• Pumpkin packs an impressive potassium punch: 505mg in one cup of canned pumpkin. That’s as much as a medium banana!
• Nutritional benefits don’t stop with pumpkin pulp. Whole pumpkin seeds come packed with essential nutrients, including magnesium and potassium. Pepitas (shelled pumpkin seeds) are equally nutritious.

Can eating pumpkin benefit weight loss?

Due to its high water content, pumpkin is low in calories relative to its weight. Research shows that choosing foods with low-energy density can help support weight loss by helping you feel fuller on fewer calories. Pumpkin’s fiber content (7 grams per cup) can also help you feel fuller.

How to bake a pumpkin

The taste and texture of a typical jack-o’-lantern pumpkin make it less appealing for eating. For a sweeter flavor and firmer texture, choose a smaller “pie pumpkin” or “sweet pumpkin.”

1. Preheat oven to 325F.
2. Wash the outside of the pumpkin to remove dirt, scrubbing around the stem area with a vegetable brush or cloth.
3. On a cutting board, hold the pumpkin firmly with one hand while inserting the tip of a sharp knife near the stem’s base at a 45-degree angle and cutting around the stem. When loosened, pull off the stem.
4. Carefully cut the pumpkin in half vertically using a large, sharp knife.
5. Scoop out the seeds and stringy pulp. Set the seeds aside to wash in a sieve if you desire to save them for roasting.
6. Place each pumpkin half cut-side down on an edged baking sheet. Add ¼-inch of water to the bottom of the pan to keep the pumpkin moist.
7. Bake for about one hour (depending on size) until tender. Pierce with a fork to test tenderness.
8. Remove pumpkin from oven and let cool.
9. After the pumpkin cools, scoop out the pulp from the shell.
10. Extra pulp freezes well in airtight containers or freezer bags.

Make the most of your pumpkin with these recipes

From MyNetDiary’s Premium Recipe Collection:

These Pumpkin Chocolate Chip Cookies are not-too-sweet treats that keep well in the freezer.

Our Pumpkin Spice Latte is a cozy treat–under five grams of carb per serving.

Keep Energy Trail Mix (with Pumpkin Seeds) on hand for a quick afternoon snack.

For an alternative autumn snack, try eating Roasted Pumpkin Seeds by Simply Recipes.

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Updated by Ivory Lira, RDN on October 4, 2024

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Foods & Recipes->Fruit & Vegetables Holidays / Parties->Halloween Nutrients->Vitamin A & beta-carotene