In This ArticleView AllIn This ArticleHealth BenefitsPumpkin NutritionIs Pumpkin Safe for Everyone?Tips for EnjoyingFAQs
In This ArticleView All
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In This Article
Health Benefits
Pumpkin Nutrition
Is Pumpkin Safe for Everyone?
Tips for Enjoying
FAQs
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Photo:Liudmila Chernetska, Bozena_Fulawka, Creativeye99 / Getty Images
Liudmila Chernetska, Bozena_Fulawka, Creativeye99 / Getty Images
Pumpkin is at its peak in the fall, with plenty of pumpkin products gracing supermarket shelves, cafés and restaurants. If you’re a pumpkin lover and eat this fruit frequently, you may wonder about the benefits of pumpkin for your health.
Is pumpkin really that good for you, and how much should you eat daily? Read on to learn all about pumpkin’s nutrition and health benefits, plus tasty ways to include it in your diet.
Health Benefits of Pumpkin
You May Have Less Inflammation
Pumpkins get their orange color from beta carotene, an antioxidant that the body converts to vitamin A.“Antioxidants can protect against the cell damage that free radicals cause, known as oxidative stress,” saysKate Wilson McGowan, RDN, a registered dietitian and owner of Bittersweet Nutrition. Oxidative stress promotes inflammation, which has been linked to diabetes, heart disease, arthritis, allergies and chronic obstructive pulmonary disease (COPD).
You May Have Better Eye Health
You May Have Better Immune Health
Adding some pumpkin to your day can keep you going strong when cold and flu season rolls around. And not just because of its vitamin C. Pumpkin also contains vitamin E, an antioxidant that our immune systems require to fight off viruses and bacteria, yet most of us don’t consume enough of.It’s also rich in iron, a mineral that helps our bodies defend against infection.
You May Experience Less Constipation
More than 90% of us don’t eat the 28 to 34 grams offiberwe require each day. “We need fiber for our digestive systems to work properly, and it keeps us regular and gives our meals more staying power, aka satiety,” says McGowan. Pumpkin is an excellent source of fiber, providing roughly one-quarter of your daily needs per cup. And don’t toss the seeds! “Pumpkin seeds are also a good source of fiber, and easy to incorporate into the diet,” adds McGowan.
You May Have Lower Blood Pressure
High potassium intake has been linked to lower blood pressure, and pumpkin is a great place to get it. In fact, 1 cup of pumpkin puree has more potassium than a banana.
Potassium helps regulate blood pressure in two ways. First, it promotes vasodilation, or the widening of the blood vessels, allowing blood to circulate more freely throughout the body. In addition, potassium increases sodium excretion in the urine, which may also lower blood pressure.
According to the USDA, 1 cup of canned, unsweetened pumpkin puree has:
Calories:83Carbohydrates:20 gDietary fiber:7 gTotal sugar:8 gAdded sugar:0 gProtein:3 gTotal fat:1 gSaturated fat:0.4 gCholesterol:0 mgVitamin A:1,910 mcgVitamin C:10 mgVitamin E:2.6 mgIron:3.4 mgPotassium:505 mg
Pumpkin is a low-calorie fruit that is high in fiber and vitamin A. A 1-cup serving of pumpkin puree supplies roughly one-quarter of your daily fiber needs and more than twice your day’s worth of vitamin A. It’s also a good source of potassium, iron and vitamin E.
Is Pumpkin Safe for Everyone to Eat?
Pumpkin is safe for everyone to eat. Vitamin A toxicity can occur if someone ingests too much of the nutrient. But you would have to eat 50 cups of pumpkin a day to be in danger.In addition, there is a chance that your skin may take on an orange hue if you eat too much pumpkin. But this only occurs if you eat many servings of pumpkin every day for a prolonged period of time.
Tips for Enjoying Pumpkin
Blend It into Breakfast
Pumpkin is an easy way to up the fall vibes in your breakfast, no cooking required. Swirl it intoPumpkin-Spice Latte Overnight Oatsor blend some into aPumpkin Pie Smoothie. If you have a little extra time on your hands, bake up a batch ofPumpkin Chocolate Chip Muffinsto start your morning.
Add It to Snacks
Pumpkin is a naturally sweet pantry staple that is a great addition to snacks. Plus, it’s an easy way to up your fiber intake. Next time you’re craving a sweet snack, whip up a batch of thesePumpkin Spice Energy Balls. They take just 15 minutes to make!
Include It in Baked Goods
The possibilities for pumpkin in baked goods are endless. Of course,pumpkin breadis a fall favorite, but there are many other ways you can use pumpkin in baking. APumpkin Pie Crispis a delicious alternative to apple pie. Or, go all-in on aPumpkin Swirl Cheesecakeif you’re entertaining guests.
Use It in Main Dishes
Since pumpkin is only subtly sweet, it is a tasty addition to savory main dishes. Pumpkin’s naturally silky texture is an easy way to reduce the amount of butter and cheese in risotto and pasta dishes, likePumpkin Risotto with Goat CheeseorGnocchi with Bacon & Creamy Pumpkin Sauce. It’s also a genius way to thickenchili.
Frequently Asked QuestionsEating pumpkin every day can help keep you regular, reduce inflammation, strengthen your immune system and promote eye health. It may also help lower blood pressure. Add a serving of pumpkin to your morning oatmeal or smoothie to start your day off right.There are no side effects from eating a single serving of pumpkin every day. However, if you eat too much, you may experience diarrhea from a high dose of fiber, or your skin might temporarily have an orange tint to it.Pumpkin does not “detox” the body. As a matter of fact, no single food detoxes the body. Our liver and kidneys work tirelessly to flush out unwanted chemicals and toxins.
Frequently Asked Questions
Eating pumpkin every day can help keep you regular, reduce inflammation, strengthen your immune system and promote eye health. It may also help lower blood pressure. Add a serving of pumpkin to your morning oatmeal or smoothie to start your day off right.
There are no side effects from eating a single serving of pumpkin every day. However, if you eat too much, you may experience diarrhea from a high dose of fiber, or your skin might temporarily have an orange tint to it.
Pumpkin does not “detox” the body. As a matter of fact, no single food detoxes the body. Our liver and kidneys work tirelessly to flush out unwanted chemicals and toxins.
The Bottom Line
Pumpkin is a nutritious fruit to eat all year round, so don’t just save it for fall. It provides fiber, iron, potassium, and vitamins A, C and E. In addition to keeping your eyes healthy and your immune system strong, it may help lower blood pressure, reduce inflammation and ease constipation. So, stock up on a few cans to enjoy plenty of pumpkin-rich snacks, baked goods and savory dishes throughout the entire year.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health. Office of Dietary Supplements.Vitamin A and Carotenoids - Fact Sheet for Health ProfessionalsPahwa R, Goyal A, Jialal I.Chronic Inflammation. In: StatPearls. StatPearls Publishing; 2024.Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS.Nutrients for prevention of macular degeneration and eye-related diseases.Antioxidants (Basel). 2019;8(4):85. doi: 10.3390/antiox8040085National Institutes of Health. Office of Dietary Supplements.Vitamin E - Fact Sheet for Health Professionals.National Institutes of Health. Office of Dietary Supplements.Iron - Fact Sheet for Health ProfessionalsUS Department of Agriculture.Food Data Central. Bananas, raw.National Institutes of Health. Office of Dietary Supplements.Potassium - Fact Sheet for Health ProfessionalsUS Department of Agriculture. Food Data Central.Pumpkin, canned, without saltAl Nasser Y, Jamal Z, Albugeaey M.Carotenemia. In: StatPearls. StatPearls Publishing; 2024
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health. Office of Dietary Supplements.Vitamin A and Carotenoids - Fact Sheet for Health ProfessionalsPahwa R, Goyal A, Jialal I.Chronic Inflammation. In: StatPearls. StatPearls Publishing; 2024.Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS.Nutrients for prevention of macular degeneration and eye-related diseases.Antioxidants (Basel). 2019;8(4):85. doi: 10.3390/antiox8040085National Institutes of Health. Office of Dietary Supplements.Vitamin E - Fact Sheet for Health Professionals.National Institutes of Health. Office of Dietary Supplements.Iron - Fact Sheet for Health ProfessionalsUS Department of Agriculture.Food Data Central. Bananas, raw.National Institutes of Health. Office of Dietary Supplements.Potassium - Fact Sheet for Health ProfessionalsUS Department of Agriculture. Food Data Central.Pumpkin, canned, without saltAl Nasser Y, Jamal Z, Albugeaey M.Carotenemia. In: StatPearls. StatPearls Publishing; 2024
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health. Office of Dietary Supplements.Vitamin A and Carotenoids - Fact Sheet for Health ProfessionalsPahwa R, Goyal A, Jialal I.Chronic Inflammation. In: StatPearls. StatPearls Publishing; 2024.Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS.Nutrients for prevention of macular degeneration and eye-related diseases.Antioxidants (Basel). 2019;8(4):85. doi: 10.3390/antiox8040085National Institutes of Health. Office of Dietary Supplements.Vitamin E - Fact Sheet for Health Professionals.National Institutes of Health. Office of Dietary Supplements.Iron - Fact Sheet for Health ProfessionalsUS Department of Agriculture.Food Data Central. Bananas, raw.National Institutes of Health. Office of Dietary Supplements.Potassium - Fact Sheet for Health ProfessionalsUS Department of Agriculture. Food Data Central.Pumpkin, canned, without saltAl Nasser Y, Jamal Z, Albugeaey M.Carotenemia. In: StatPearls. StatPearls Publishing; 2024
National Institutes of Health. Office of Dietary Supplements.Vitamin A and Carotenoids - Fact Sheet for Health Professionals
Pahwa R, Goyal A, Jialal I.Chronic Inflammation. In: StatPearls. StatPearls Publishing; 2024.
Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS.Nutrients for prevention of macular degeneration and eye-related diseases.Antioxidants (Basel). 2019;8(4):85. doi: 10.3390/antiox8040085
National Institutes of Health. Office of Dietary Supplements.Vitamin E - Fact Sheet for Health Professionals.
National Institutes of Health. Office of Dietary Supplements.Iron - Fact Sheet for Health Professionals
US Department of Agriculture.Food Data Central. Bananas, raw.
National Institutes of Health. Office of Dietary Supplements.Potassium - Fact Sheet for Health Professionals
US Department of Agriculture. Food Data Central.Pumpkin, canned, without salt
Al Nasser Y, Jamal Z, Albugeaey M.Carotenemia. In: StatPearls. StatPearls Publishing; 2024
