What are the Nutritional Facts about Pumpkins?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Pumpkin is a low-calorie vegetable rich in fiber, vitamin A, and antioxidants. Learn pumpkin nutrition facts and health benefits.
Introduction
Pumpkin is a nutritious vegetable widely used in Indian cooking, soups, curries, and desserts. It is low in calories but rich in vitamins, minerals, fiber, and antioxidants. Pumpkin supports eye health, immunity, digestion, and weight management, making it a healthy addition to a balanced diet.
Nutritional Value of Pumpkin (Raw – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 26 kcal |
| Carbohydrates | 6.5 g |
| Dietary Fibre | 0.5 g |
| Natural Sugar | 2.8 g |
| Protein | 1 g |
| Total Fat | 0.1 g |
| Vitamin A | 426 mcg |
| Vitamin C | 9 mg |
| Vitamin E | 1.1 mg |
| Potassium | 340 mg |
| Magnesium | 12 mg |
| Iron | 0.8 mg |
Key Nutrients in Pumpkin
1. Vitamin A (Beta-Carotene)
- Supports eye and vision health
- Boosts immunity
- Promotes healthy skin
2. Vitamin C
- Strengthens immunity
- Acts as an antioxidant
- Supports wound healing
3. Dietary Fibre
- Improves digestion
- Helps prevent constipation
- Supports gut health
4. Potassium
- Helps control blood pressure
- Supports heart health
- Maintains fluid balance
5. Antioxidants
- Reduce inflammation
- Protect cells from damage
- Support overall health
Health Benefits of Eating Pumpkin
- 👁️ Supports eye health
- 🛡️ Boosts immunity
- ❤️ Supports heart health
- 🌿 Improves digestion
- ⚖️ Aids in weight management
Is Pumpkin Good for Weight Loss?
Yes. Pumpkin is excellent for weight loss because it is:
- Very low in calories
- High in water content
- Filling and nutritious
Who Should Be Careful with Pumpkin?
- People with diabetes should monitor portion size
- Those allergic to gourds (rare cases)
Healthy Ways to Eat Pumpkin
- Cooked as sabzi or curry
- Added to soups and stews
- Steamed or roasted
- Used in healthy desserts with less sugar
Conclusion
Pumpkin is a low-calorie, nutrient-rich vegetable packed with vitamin A, vitamin C, potassium, and antioxidants. Including pumpkin in your daily diet supports immunity, digestion, heart health, and weight control.