All About Pumpkins Nutrition Benefits Recipes Side Effects and More Everyday Health MenuNewslettersSearch Diet & Nutrition All About Pumpkins Nutrition Benefits Recipes Side Effects and More By Moira LawlerMedically Reviewed by Kelly Kennedy, RDNReviewed: October 29, 2020Medically ReviewedAmong its nutrients, pumpkin provides vitamins A and C, potassium, and zinc.Getty ImagesIt’s safe to say: Fall has become synonymous with pumpkin — and pumpkin spice — season. Even before the first hint of cool weather, Starbucks starts serving pumpkin spice lattes and grocery stores start stocking pumpkin-flavored everything, from granola and yogurt to savory ravioli. And then there’s real pumpkin, as in the orange winter squash with the slimy insides. Is pumpkin something you should be eating more of? And if so, how exactly do you go about eating it? Here’s just about everything you need to know. How to Cook It PumpkinEveryday Health staff nutritionist Kelly Kennedy, RD, shows you two different ways to cook a pumpkin and how to roast the seeds. Pumpkin Nutrition Facts Pumpkin has about 50 calories per cup, according to the U.S. Department of Agriculture (USDA). (1) That 1 cup also has 1.8 grams (g) of protein, 12 g of carbohydrates, and 2.7 g of dietary fiber. On the vitamins and minerals side, it has an impressive amount of vitamin A, with 703 micrograms per cup. (1) That’s 78 percent of the daily value (DV) of the vitamin, which supports immune health, vision, and cell growth, according to the National Institutes of Health (NIH). (2) Pumpkin also is a good source of vitamin C (13 percent DV in one cup) and potassium (12 percent DV per cup). Like vitamin A, vitamin C keeps the immune system humming and plays a particular role in helping wounds heal and protecting cells from damage, according to the NIH. (3) Potassium helps all around the body, from keeping the kidneys, muscles, and heart functioning properly to monitoring nerve responses, per the NIH. (4) Pumpkin also contains some zinc, with about 5 percent of DV. (5) Zinc aids metabolism and immune function, says Trista Best, RD, an environmental health specialist, adjunct nutrition professor, and consultant with Balance One Supplements based in Dalton, Georgia. It also helps the body grow and develop, which is why it’s especially important for pregnant women and children. (5)More on Foods to Support Immunity 15 Recipes That Can Help Strengthen Your Immune System“The pumpkin itself shouldn't get all the attention,” Best says. “Their edible seeds offer a lot of benefits themselves. These seeds are rich in antioxidants and contain many minerals the body needs for optimal health.” They’re rich in fiber and magnesium, in particular, according to the American Heart Association (AHA). (6) What’s more, a study published in 2013 in Nutrition and Cancer found pumpkin seeds may help prevent breast cancer. (7) Common Questions & AnswersWhat are the benefits of eating pumpkin?Pumpkins are a great source of vitamin A, vitamin C, and potassium. Pumpkin seeds are rich in fiber and magnesium and may help prevent breast cancer.Are there any side effects to eating pumpkins (and are they poisonous)?No, pumpkins aren’t poisonous, and they’re healthy and safe for people to eat. There are not any known side effects to eating pumpkin, so long as you’re not allergic.Are pumpkins a superfood?Yes, pumpkins have superfood qualities, like all fruits and vegetables. Pumpkins have vitamin A, antioxidants, and fiber — all of which make them a nutritious option.What’s the best way to eat a pumpkin?Roasted. Cut the pumpkin in half, remove the seeds, drizzle with oil, and sprinkle with salt. Place flesh-side down on parchment paper, pierce with a fork, and bake at 350 degrees Fahrenheit for 45 to 50 minutes. You can eat it like that or blend the pumpkin into a puree and add to stews, soups, or oats.What should I do with pumpkin seeds?Scoop them out of the pumpkin and rinse them in water to separate from the pulp. Roast the seeds on a cookie sheet at 350 degrees for 15 to 20 minutes. Season with salt and snack on them on their own or sprinkle on top of a salad. Health Benefits of PumpkinPumpkin and its various forms has been shown to potentially help with: Promoting Heart Health A previous study found that postmenopausal women who took 2 g of pumpkin seed oil supplements for 12 weeks reduced their diastolic blood pressure and significantly increased their “good” high-density lipoprotein (HDL) cholesterol levels. They also saw a decrease in menopausal symptoms, including hot flashes, headaches, and joint pain. (9) Note, however, that this study involved pumpkin seed oil supplements rather than whole pumpkin. Preventing Diabetes Complications Another prior study in animals found taking a flax and pumpkin powder seed mixture helped prevent diabetes complications. Note, however, that this doesn’t prove the same effect would be seen in humans, so more studies are needed. (10) Treating an Overactive Bladder Pumpkin seed oil may help treat urinary disorders such as overactive bladder, which affects about 15 percent of people over age 40, according to past research. (11) Again, this study involved pumpkin seed oil rather than whole pumpkin so more research is needed. Protecting Eye Heath Pumpkin is a good source of lutein and zeaxanthin, which are two antioxidants that have been shown to offer a protective factor against age-related macular degeneration, according to a February 2017 study published in Nutrients. Age-related macular degeneration is the leading cause of blindness among older adults. (12) Combating Fertility Issues Some people swear by pumpkin seeds to boost fertility, possibly due to the zinc content. An April–June 2018 review published in the Journal of Reproduction & Infertility found that zinc is essential for male fertility and can both prevent and treat sperm-related issues. (13) Most Recent in Diet & Nutrition Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet Weight Loss Effect of PumpkinPumpkins don’t have any weight loss superpowers, but they could help you slim down due to their low calorie density and fiber content. As mentioned, pumpkins have 2.7 g of fiber in a 1-cup serving. That covers nearly 10 percent of the DV for fiber. A fiber-rich diet can help you achieve and maintain a healthy weight. It tends to fill you up, so you’ll likely stay satisfied longer and may eat less as a result. (14) Be careful not to go overboard with pumpkin spice items — oftentimes pumpkin flavoring is added to unhealthy foods, like sweet, over-the-top coffee drinks and desserts, according to the AHA. These items may not even contain any real pumpkin. (6) More on Seasonal Weight Changes 8 Reasons You Gained Weight This SummerAttending too many parties, traveling, and even putting too much pressure on yourself to be thin can increase your risk of summer weight gain.…Learn More How to Select PumpkinWhen you hear pumpkin, you might immediately think of the big orange pumpkins from a pumpkin patch. Those are great for carving and decorating your front porch, but they aren’t the ones you’ll want to eat. For that, look for smaller pumpkins at the grocery store or farmers market labeled “sugar” or “pie,” says Kelly Jones, RD, CSSD, a sports dietitian based in Philadelphia. “They’re smaller and sweeter than carving pumpkins,” she says. “A few examples of varieties include Sugar Pie and Baby Pam.” You’ll want to choose a pumpkin that doesn’t have any soft spots or bruises as those indicate rotting, Jones says. “When choosing the right pumpkin, look for a dried-out stem [and avoid it] so you know it won’t fall off or start to rot,” Jones says. “While you probably won’t see pie pumpkins in stores much bigger or smaller, 4 to 8 pounds is desirable so you have a tender flesh.”More on Fall Foods 10 Healthy Fall Foods — and the Best Ways to Eat ThemYou’ll also find canned pumpkin puree at the grocery store. Pure pumpkin puree will offer the health benefits of pumpkin, but check the ingredient label before buying. “Be mindful when selecting pumpkin puree, as it sits right next to the pumpkin pie filling that contains added sugars,” says Julie Harrington, RD, chef and coauthor of The Healing Soup Cookbook based in Morristown, New Jersey. “It should just be the pumpkin itself. Many purees incorporate puree of sweet potatoes or butternut squash, too.” How To Cut It PumpkinMaybe you carve a pumpkin each year for Halloween. Did you know you can cook with whole pumpkin, too? To get started, Everyday Health staff nutritionist Kelly Kennedy, RD, shares how to cut a sugar pumpkin in this video. 5 Benefits Of Pumpkin How to Eat Pumpkin“While most people think of a syrup-loaded pumpkin spice latte or a special holiday pie, there are many ways to enjoy pumpkin healthfully on a regular basis,” Jones says. You’ll want to eat the pumpkin flesh and seeds, but not the rind. “Treat the whole pumpkin like you would any other squash,” Harrington says. Try roasting it on parchment paper at 350 degrees for about 45 minutes, suggests the Minimalist Baker. You’ll want to halve the pumpkin, remove the seeds, and top with a small amount of oil and salt before placing flesh-side down and setting in the oven. (15) Baking recipes oftentimes call for pumpkin puree. “Pumpkin puree is such a versatile ingredient and can be incorporated into dishes from breakfast through dinner as well as snacks,” Jones says. “I like to add pumpkin puree to oatmeal and pancakes, as well as energy bites and muffins. You can also mix it with sauce to use as a base on pizza or for pasta dishes, or add to chili for extra flavor and nutrition.” You can pick up canned pumpkin puree from the store, or make your own puree by taking the roasted flesh and pureeing it in a blender. “I've noticed when I make my own it tends to have a little more liquid, so I drain it with a cheesecloth,” Harrington says. Both canned and homemade purees are comparable in terms of nutrition — the major difference is convenience, Harrington says. As for the pumpkin seeds, your best bet is to source your seeds from pumpkins yourself, according to the AHA. The store-bought seeds tend to be loaded with salt and, therefore, sodium. Once you’ve scooped them out of the pumpkin and rinsed them in water, roast on a cookie sheet for 15 to 20 minutes at 350 degrees. (6) Editor s Picks on Fall Foods Like Pumpkin 8 Outstanding Health Benefits of Apples 6 Nutritious Fall Foods That Can Help You Lose Weight Sweet Potatoes vs White Potatoes How Do They Compare 11 Heart-Healthy Fruits and Veggies to Eat This Fall 6 Pumpkin Recipes to TryPumpkin is commonly found in recipes for soups, stews, granola, and baked treats. Here are 6 recipes to try:Warm up with a dairy-free Creamy Roasted Pumpkin SoupPut an autumnal spin on your morning oatmeal with Cranberry Pumpkin Steel Cut OatsWhen stew season is calling, it’s time to whip up a Spanish Pumpkin and Chickpea StewHealthy Pumpkin Spice Granola will help cure your pumpkin spice cravings without refined sugarBring out the blender and use up the rest of your pumpkin puree with this Pumpkin Pie Smoothie Start the day on a sweet note with Pumpkin Pie Chia Seed Pudding More on Recipes With Pumpkin 12 Easy-as-Pie Pumpkin Recipes for FallPumpkins are for more than just carving — they’re also bursting with health benefits. Here are some delicious ways to try this supersized superfood.…Learn More Other Uses for PumpkinsThis fall fruit is good for more than just eating. For example, you could make a DIY face mask using pumpkin and a few kitchen staples. (16) Once you’ve taken out the nutritious insides, use the hollowed-out pumpkin as a festive way to serve food or drinks. (17) Or, you can make a bird feeder using just a pumpkin, sticks, twine, and birdseed. (18) Pumpkin may also help if your dog is dealing with diarrhea. The American Kennel Club suggests adding 1 to 4 tablespoons of pumpkin to your dog’s food to help with digestion. Start small though to see how your pup reacts and be sure to check with your vet first to make sure this is a safe remedy for your furry companion. (19) Most Popular in Diet and Nutrition What Are the Best Low-Carb Fruits to Eat on a Keto Diet The Top 8 Natural Hangover Remedies A Scientifically Proven Way to Lose 1 Pound of Weight 12 Scientific Health Benefits of Turmeric and Curcumin Side Effects of PumpkinThere aren’t any notable side effects to eating pumpkin. “Pumpkin is very nutrient-dense, versatile, and pretty welcoming to all diets, though it’s always best to check with your doctor if you are unsure about incorporating a certain food into your diet,” Harrington says. A Summary on PumpkinPumpkins are everywhere in the fall, and they make a nutritious addition to your meals, too. Pumpkin is rich in vitamin A, vitamin C, and potassium, and the seeds offer fiber and magnesium. Enjoy it roasted or pureed and added into stews and baked goods. Just beware of pumpkin spice treats — they tend to be overly sweetened and devoid of real pumpkin. Editorial Sources and Fact-Checking Pumpkin, cooked, from fresh, fat not added in cooking. U.S. Department of Agriculture. April 1, 2020.Vitamin A. National Institutes of Health. February 14, 2020.Vitamin C. National Institutes of Health. December 10, 2019.Potassium. National Institutes of Health. July 11, 2019.Zinc. National Institutes of Health. December 10, 2019.Pumpkin Seeds Pack a Healthy Punch. American Heart Association. October 25, 2018.Richter D, Abarzua S, Chrobak M, et al. Effects of Phytoestrogen Extracts Isolated From Pumpkin Seeds on Estradiol Production and ER/PR Expression in Breast Cancer and Trophoblast Tumor Cells. Nutrition and Cancer. 2013.How to Roast Pumpkin. Minimalist Baker.Gossell-Williams M, Hyde C, Hunter T, et al. Improvement in HDL Cholesterol in Postmenopausal Women Supplemented With Pumpkin Seed Oil: Pilot Study. Climacteric. October 2011.Makni M, Fetoui H, Gargouri NK, et al. Antidiabetic Effect of Flax and Pumpkin Seed Mixture Powder: Effect on Hyperlipidemia and Antioxidant Status in Alloxan Diabetic Rats. Journal of Diabetes and Its Complications. September–October 2011.Nishimura M, Ohkawara T, Sato H, et al. Pumpkin Seed Oil Extracted From Cucurbita Maxima Improves Urinary Disorder in Human Overactive Bladder. Journal of Traditional and Complementary Medicine. January–March 2014.Eisenhauer B, Natoli S, Liew G, Flood VM. Lutein and Zeaxanthin—Food Sources, Bioavailability, and Dietary Variety in Age-Related Macular Degeneration Protection. Nutrients. February 2017.Fallah A, Mohammad-Hasani A, Colagar AH. Zinc Is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. Journal of Reproduction & Infertility. April–June 2018.Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. November 16, 2018.How to Roast Pumpkin. Minimalist Baker.How to Make a Model-Approved DIY Pumpkin Face Mask. Allure. November 8, 2015.Alie & Georgia’s Fall Solution: Serve It in a Pumpkin. People.com. October 9, 2014.Pumpkin Bird Feeder Makes a Happy Harvest for Birds. Audubon. October 15, 2015.Can Pumpkin Help With Dog Diarrhea? American Kennel Club. April 12, 2017.Show LessNEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. The Latest in Diet & Nutrition Later Meals Increase Hunger Decrease Calories Burned People who skip breakfast and eat a late dinner have more intense food cravings and burn less energy during the day, a new study suggests.By Lisa RapaportOctober 7, 2022 Whole Grains 101 Health Benefits Nutrition Facts Recipes and MoreBy Cristina HoltzerOctober 6, 2022 What Is the Longevity Diet A Detailed Scientific GuideBy Leslie BarrieOctober 6, 2022 Do Sports Drinks Count as Fluid They’re marketed as the ultimate in hydration, but are they really a better option than water? 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