Amazing Nutritional Facts And Health Benefits Of Pumpkin

pumpkin is a cultivar of winter squash belongs to Cucurbitaceae family, that is round with smooth, slightly ribbed skin, and mostly found in deep yellow to orange in colors. The pumpkin is native to the continent of North America. In this article we are going to know some interesting and amazing nutritional facts and health benefits of pumpkin.

Pumpkins are used as traditional decoration for Halloween and a thanksgiving pie filling.

Nutritional Facts

Pumpkin is a plump, nutritious orange vegetable, and a highly nutrient dense food. It is low in calories but rich in vitamins and minerals, all of which are also in its seeds, leaves, and juices. In 100 g of pumpkin 91 % of moisture is present.

NutrientsAmount per 100 g
Energy23.18 kcal
Carbohydrates4 g
Protein0.84 g
Fiber2.56 g
Fat0.16 g
Calcium23.06 mg
Iron0.36 mg
Phosphorus22.18 mg
Omega 3 fats26.57 mg
Sodium8.81 mg
Potassium253 mg
Magnesium10.43 mg
Vitamin C8.04 mg
Beta carotene149 mcg
Folate (vitamin B9)24.14 mcg
Vitamin A24.83 mcg
Zeaxanthin34.91 mcg
Leutin161 mcg

It’s also a great source of beta-carotene, carotenoid that your body converts into vitamin A. The fruit is a good source of the B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. It is also a rich source of minerals like copper, calcium, potassium and phosphorus.

Pumpkins can incorporated into desserts, pies, soups, salads and even as a substitute for butter. Pumpkins can be curried and Fried, it gives nice taste and good aroma. Pumpkins can be introduced as many ways into your diet, because pumpkin is a good source of fiber.


The flesh of the pumpkin plant provides a range of health benefits.

  • Boosts immunity
  • Reduces the risk of certain types of cancers
  • Helps in weight loss
  • Decreases the risk of age related macular diseases
  • Protects eye-sight
  • Reduces the risk of chronic diseases
  • Regulates blood pressure
  • Promotes heart health
  • Prevents and manages diabetes
  • Skin health

Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells. High antioxidant Content ,may reduce your risk of chronic diseases. Zeaxanthin is a natural antioxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in the retina of the eyes. Vitamin A and Lutein protects eye-sight. Thus, it may offer protection from “age-related macular disease” in the older adults. Potassium, vitamin C and fiber benefit heart health. Pumpkin is high in beta-carotene, which acts as a natural sunblock. It also contains vitamins C and E, as well as lutein and zeaxanthin, which can help keep your skin strong and healthy.