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Pumpkin Nutritional FactsMake a pumpkin pie from a real pumpkin - Easy and great tasting!

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.

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