7 Potential Health Benefits of Pumpkins

Carving pumpkins, roasting the seeds for a nutrient-rich snack, and displaying the candlelit designs on your porch are enjoyable fall traditions. But these bright gourds aren’t just for show, and their nutritional potential isn’t limited to pumpkin seeds alone.

Pumpkin flesh, or pulp, is a vehicle for many nutrients. “Pumpkin is a powerhouse of potassium and fiber, two nutrients that most adults are falling short of in their diets,” says Joan Salge Blake, RD, a clinical professor of nutrition at Boston University.

Pumpkin Nutrition Facts

• Calories: 49
• Total fat: 0.172 grams (g)
• Saturated fat: 0.091 g
• Trans fat: 0 g
• Cholesterol: 0 milligrams (mg)
• Sodium: 2.45 mg
• Total carbohydrates: 12 g
• Dietary fiber: 2.7 g
• Total sugars: 5.1 g
• Added sugars: n/a
• Protein: 1.76 g
• Vitamin D: 0 micrograms
• Vitamin C: 11.5 mg
• Calcium: 36.8 mg
• Iron: 1.4 mg
• Potassium: 564 mg

7 Possible Health Benefits of Pumpkin You Should Know About

From immune support to healthy digestion to cardiovascular health, potential pumpkin benefits are vast — and there’s research to back them.

1. Fiber and Pectin in Pumpkin Flesh May Aid Digestion

2. Potassium in Pumpkin May Help Lower Blood Pressure

3. Pumpkin’s Beta-Carotene Converts to Vitamin A, Which Has Antioxidant Properties

If you’ve ever wondered what gives the classic jack-o’-lantern its notorious orange color, you can thank a red-orange pigment called beta-carotene, which the human body converts to antioxidant-rich vitamin A. Beta-carotene is a type of carotenoid, a class of pigments found in fruits and vegetables that also act as antioxidants.

4. Pumpkins Pack a Solid Source of Immune-Boosting Vitamins and Minerals

Your immune system is responsible for keeping your body safe from external invaders that could cause you harm. Needless to say, that’s pretty important, especially during cold and flu season. Certain nutrients are beneficial for your immunity, and pumpkin contains quite a few.

5. Also Thanks to Beta-Carotene, Pumpkins May Help Reduce Inflammation

6. Nutrients in Pumpkin May Reduce the Risk of Heart Disease

7. Pumpkins May Support Eye and Skin Health

Both vitamins and carotenoids act as antioxidants, which may also play a role. “They help combat cell damage, which is responsible for the aging of cells,” Volpe explains, noting that this process can affect the appearance of skin. “Vitamins C and E can prevent processes that cause the acceleration of skin aging,” she adds.

How to Incorporate Pumpkin Into Your Diet

While pumpkin pies, breads, and muffins are common ways to relish this seasonal superfood, baked goods aren’t the only option. You can roast pumpkin cubes and serve them alongside your mains, or incorporate the cooked flesh into soups, stews, curries, salads, and chilis. Here are some ideas to make it a staple.

Practical Tips on Using or Consuming Pumpkin

Opt for smaller pumpkins, since they’re usually easier to work with, says Wan Na Chun, RD, owner of One Pot Wellness in Indianapolis. This will come in handy when it’s time to cut the pumpkin.

Not all pumpkin species are ideal for eating, so choose wisely. The jack-o’-lantern variety often used for decoration is technically edible, though its watery taste and stringy texture can be unpleasant. Look for those labeled “pie” or “sugar” pumpkins, Chun suggests. As you’d expect, these are safe to eat and the sweetest of the bunch.

If fresh pumpkin isn’t an option — since it’s usually only available in the fall and winter — don’t fret. As with many other fruits and vegetables, canned pumpkin is typically always on supermarket shelves. Plus, many recipes call for canned pumpkin rather than fresh. “Canned pumpkin is a convenient and time-saving alternative that delivers consistent flavor and texture without the hassle of preparing fresh pumpkin,” Chun says. Some stores may also carry frozen pumpkin cubes or chunks.

Pumpkin Recipes

Pumpkin pie is a classic holiday recipe that many of us know and love. But what else is there? Suitable for both sweet and savory recipes, pumpkin is surprisingly versatile. Whether you’re working with pumpkin spice, fresh pumpkin, or canned pumpkin, here are some ways to eat more of this tasty squash:

• Bake with it. “Pumpkin is an excellent ingredient for sweet dishes because it adds moisture that keeps baked goods soft and tender,” Chun says, noting that it has a naturally creamy consistency. She recommends using pumpkin not just in pies but also in cookies, brownies, breads, muffins, and pancakes.
• Serve it as a side dish. Roasted pumpkin is both easy to make and incredibly versatile to use. You can serve it up as a side dish, blend into soups, or toss onto salads, Chun says. It also works well in curries and chilis, she adds.
• Add it to sauces. With its creamy texture, it’s no surprise that pumpkin can spruce up dips and sauces. It blends well into hummus or pasta sauce, but you can even sneak it into risotto or mac and cheese, Chun recommends.
• Roast the seeds. The seeds are one of the most commonly eaten parts of the pumpkin, Chun explains. When you’re working with fresh pumpkin, many recipes say to discard the seeds, but they shouldn’t go to waste. Scooping out and roasting the pumpkin seeds is a tasty and nutritious option, Chun says, and they deliver benefits from zinc, iron, and protein.
• Enjoy it with your breakfast: “Pumpkin mixes well into egg muffins or omelets to start the morning off with fiber,” Chun recommends, noting that you can also add pumpkin to smoothies.

The Takeaway

• Available during the colder months, fresh pumpkin is an autumnal classic — but this festive fruit isn’t just for decoration. If you plan to cook with it, aim for varieties labeled “pie” or “sugar.”
• Rich in nutrients like dietary fiber and antioxidants, the benefits of pumpkin span from gut and immune health to a reduced risk of heart disease and more.
• Canned pumpkin is available year-round in most supermarkets, so you can cook or bake with it anytime.
• Pumpkin pie isn’t your only option — you can also roast the seeds, blend it into pasta sauce, or add it to chili.