Pumpkins may be the ultimate fall fruit, but they’re a nutritional powerhouse worth enjoying all year long. Technically classified as a fruit because they develop from the seed-bearing structure of flowering plants, pumpkins pack a punch with their impressive nutrient profile.
In fact, the CDC recently ranked a list of fruits and vegetables by nutrient density, and while leafy greens like watercress score at 100, and beet greens in the 80s, when it came to fruit, pumpkin was the top with a respectable score of 32 — making it the most nutrient-dense fall fruit. “Pumpkin can often be overlooked, but it has many functional benefits,” said Jessica Swift Harrell, R.D.N., I.F.N.C.P., a registered dietitian and chef certified in Integrative and Functional Nutrition.
“It’s high in antioxidants like beta-carotene, known for destroying free radicals and fighting inflammation that can wreak havoc on our bodies. It also contains fiber, which not only helps stabilize blood sugar but is also imperative for good digestion, feeding our gut microbiome and regulating bowel activity,” adds Swift Harrell.
Prized across the globe for centuries — from Austria to China — for its natural health-boosting properties, pumpkin has earned its place as a true nutritious staple. The best part? You can use the whole pumpkin, from the seeds to the flesh, to reap its benefits. Plus, it’s super versatile — there are countless delicious ways to add pumpkin to your routine.
Pumpkin Nutrition
Pumpkin offers an impressive array of nutrients that make it a valuable addition to any diet. One cup (230 grams) of cooked pumpkin contains approximately:
- Energy: 117 kcal
- Protein: 2.42 g
- Total Fat: 6.51 g
- Carbohydrate: 15.6 g
- Fiber (total dietary): 1.15 g
- Total Sugars: 6.6 g
- Calcium: 50.6 mg
- Iron: 1.93 mg
- Magnesium: 29.9 mg
- Potassium: 814 mg
- Vitamin C: 18.4 mg
- Vitamin E: 3.27 mg
- Vitamin A: 996 µg
- Vitamin K: 8.51 µg
Health benefits
How to prepare and cook pumpkin
Cooking pumpkin may alter some nutrients slightly, but it still retains a rich nutritional profile. When it comes to preparing pumpkin, Swift Harrell loves roasting it. Start by washing the pumpkin thoroughly, then cut it and drizzle with oil and your favorite spices — she particularly enjoys cinnamon and allspice, especially during the fall. For an extra fiber boost, consider eating the skin as well. If the thought of roasting a whole pumpkin feels daunting, you can always go for canned pumpkin. Simply mix it with your preferred spices and warm it on the stovetop for a quick and nutritious option.
Adding pumpkin to your daily meals is simpler than you might expect. Here are some expert-recommended pumpkin recipes to enjoy this nutritious fruit:
- Smoothies: Mix canned pumpkin with yogurt, bananas, and spices for a tasty and satisfying drink.
- Soups and Stews: Stir in pumpkin purée for a creamy texture and nutritional boost.
- Baked Goods: Incorporate pumpkin purée into muffins, bread, and pancakes for a seasonal flavor.
- Roasted Pumpkin Seeds: Season with oil, salt, and your favorite spices, then bake at 350°F for 12-15 minutes, stirring halfway through, until they’re golden and crispy.
- Diced Roasted Pumpkin: Add it to salads with shredded kale, cranberries, pecans, and pumpkin seeds, drizzled with a mustard vinaigrette.
- Pumpkin Crisps: Roast thinly sliced pumpkin, peeled and cut into chip-sized pieces, at 375°F for 7-10 minutes, flipping as needed. Season with sea salt, cayenne pepper, or your preferred spices.
- Pumpkin Mash: Blend roasted pumpkin flesh into traditional mashed potatoes or sweet potatoes for a flavorful twist. Expert tip: “Making the mash or salad, along with the chips and seeds, allows you to use the whole pumpkin — a fantastic way to cut down on food waste,” says Swift Harrell.
Valerie Agyeman (she/her) is a women’s health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.