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Pumpkin Nutritional Facts
The pumpkin, a bright, orange-colored squash, is a powerhouse of nutrients. Pumpkins are a great source of vitamin A, in the form of beta carotene. They are also high in calcium, potassium, phosphorous and vitamin C. Pumpkins are a good source of dietary fiber and contain only a trace of fat and no cholesterol.
Nutritional Analysis
Serving size
1/2 cup (122 g) (4.3 oz.) cooked
Calories
25
Protein
1 g
Carbohydrate
6 g
Fat 0 g
Cholesterol
1 mg
Sodium
1 mg
Dietary fiber
2 g
Pumpkins are grown in most of the United States and many other countries, except in tropical and semi-tropical climates. They don't do well in Florida, for example. The most popular carving varieties include Big Mac, Mammoth Gold, Baby Moon, Jack-o-Lantern and Connecticut Field. Other varieties include types intended to be eaten such as Small Sugar, Green Cushaw and Golden Cushaw. Thin skinned varieties include Connecticut Field, Baby Moon and Jack-o-Lantern.
A Buyer's Guide To Pumpkins
- When buying pumpkins, select a firm, heavy pumpkin without blemishes or spots.
- Look for pumpkins with a rich, orange color and an attached, dry stem.
A well-formed, heavy pumpkin will
have more meat, less waste and a sweeter flavor than lighter weight
pumpkins.- Avoid pumpkins with scars or cracks.
- If stored in a cool (50 degrees F), dry, well-ventilated place, pumpkins will last three or four months. If kept at room temperature, pumpkins will keep for about one month.
- Pumpkin puree can be refrigerated for 3-5 days or frozen for later use (up to a year in the freezer). One 2 to 2 1/2 pound pumpkin equals 1 1/2 cups of pumpkin puree (enough for one pie).
- Small, two- to three-pound pie pumpkins are easiest to use in cooking.
More resources and recipes
- What is the history of Halloween?
- Halloween around the world
- How to choose a pumpkin
- How to EASILY carve a beautiful Jack-O-Lantern, fully illustrated!
- How to make a pumpkin pie from an real pumpkin (it's easy!)
- How to Make Homemade Pumpkin Pie with a Caramelized Pecan Topping
- Pumpkin Bread
-
Pumpkin muffins---------------->
- Pumpkin Butter!
- Pumpkin cheesecake - INCREDIBLE!!! You have to try this one!
- Pumpkin Cookies
- Pumpkin soup - even if you normally aren't a soup lover; you'll love this one.
- Roasted Pumpkin Seeds
- No Sugar Pumpkin Pie
- Apple Cider Doughnut Recipe (with maple glaze or sugar glaze)
- Other pumpkin recipes (pie,soup, bread, roasted seeds)
- History of the Jack-o-Lantern
- Tips for a safe and fun Halloween
- Halloween clip art
- Pumpkin Facts and What to do with the pumpkin after Halloween.
- Halloween links to Halloween
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