Pumpkin
Pumpkin is a nutrient-dense, low-calorie gourd rich in beta-carotene (vitamin A) and potassium, making it a longevity-supporting vegetable for eye health and cardiovascular function.
Variants (3)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin B60.25 mg15% DV
- Vitamin C7.6 mg9% DV
- Vitamin A362.1 iu7% DV
- Riboflavin0.09 mg7% DV
- Vitamin E0.90 mg6% DV
- Thiamin0.04 mg4% DV
- Folate13.6 mcg3% DV
- Niacin0.51 mg3% DV
- Choline7.0 mg1% DV
- Vitamin K0.94 mcg<1% DV
- Copper0.11 mg12% DV
- Potassium289.0 mg6% DV
- Manganese0.11 mg5% DV
- Iron0.68 mg4% DV
- Phosphorus37.4 mg3% DV
- Zinc0.27 mg2% DV
- Magnesium10.2 mg2% DV
- Calcium17.8 mg1% DV
- Selenium0.26 mcg<1% DV
- Sodium0.85 mg<1% DV
- Saturated Fat0.04 g
- Monounsaturated Fat0.01 g
- Polyunsaturated Fat0.00 g
- Lutein & Zeaxanthin~5.1 mg
- Beta-carotene~4.3 mg
- Carotenoids~5.1 mg
- Choline~128 mg
Score · 80/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B618% DV
- Copper14% DV
- Vitamin C10% DV
- Riboflavin9% DV
- Potassium7% DV
Overview
Pumpkin (Cucurbita pepo) originated in Mesoamerica and has been cultivated for over 7,500 years. It stands out nutritionally for its exceptional beta-carotene content—426 IU of vitamin A per 100g—which converts to retinol in the body and supports retinal health and immune function. Beyond carotenoids, pumpkin provides meaningful potassium (340mg/100g), critical for blood pressure regulation and cardiovascular longevity. The flesh is exceptionally low in calories (26 kcal/100g) while delivering sustained satiety through fiber and complex carbohydrates, making it valuable for metabolic health and weight management. Pumpkin also contains choline (8.2mg), essential for cognitive function and methylation pathways. The seeds (distinct nutritional profile) are rich in magnesium, zinc, and lignans. Fresh pumpkin's water content (91.6%) combined with its micronutrient density makes it ideal for anti-inflammatory dietary patterns. Research links high carotenoid intake to reduced cardiovascular and age-related macular degeneration risk, while the polysaccharides in pumpkin may support glycemic control and gut health.
Health Benefits (5)
- Vision and eye health protectionstrongBeta-carotene (provitamin A) accumulates in the retina as lutein and zeaxanthin, filtering blue light and protecting against age-related macular degeneration and cataracts
- Blood pressure and cardiovascular regulationstrongHigh potassium content (340mg/100g) balances sodium-potassium gradients, reducing arterial stiffness and supporting endothelial function
- Immune function enhancementmoderateBeta-carotene and vitamin C support mucosal immunity and T-cell differentiation, enhancing pathogen resistance
- Glycemic control and metabolic healthmoderateLow glycemic index, high soluble fiber, and polysaccharides moderate glucose absorption and improve insulin sensitivity
- Cognitive and methylation supportmoderateCholine acts as a methyl donor in one-carbon metabolism, supporting acetylcholine synthesis for memory and cognitive reserve
Food Pairings
- ·Pair with olive oil because fat-soluble beta-carotene absorption increases 5-13 fold when consumed with dietary fat
- ·Combine with black pepper (piperine) because it enhances carotenoid bioavailability and reduces first-pass metabolism
- ·Pair with leafy greens (spinach, kale) because complementary carotenoid profiles (lutein, zeaxanthin, beta-carotene) synergize for macular health
- ·Combine with legumes (lentils, chickpeas) because pumpkin's carbohydrates lower the meal glycemic index while legume protein increases satiety and amino acid balance
Practical Tips
- ·Select pumpkins with deep orange color and firm skin—more pigment indicates higher carotenoid concentration; store in cool, dark conditions (50-55°F) for up to 3 months
- ·Roast pumpkin flesh at 400°F with olive oil to enhance carotenoid extraction and create a naturally sweet side; puree for soups to maximize nutrient accessibility
- ·Use canned pumpkin (unsweetened, no added spices) as a convenient alternative—thermal processing actually increases beta-carotene bioavailability compared to raw
- ·Don't discard seeds: toast pumpkin seeds separately for magnesium (168mg/ounce) and zinc, complementing the flesh's nutrient profile
- ·Consume pumpkin in portions of 100-200g several times weekly for sustained beta-carotene intake without excess calorie burden
Optimal Timing
Pumpkin's low glycemic impact and high satiety make it suitable for any meal. Fat-soluble carotenoid absorption is enhanced when paired with dietary fat, making it ideal at lunch or dinner alongside olive oil-based dressings.
Best consumed with meals containing fat to maximize carotenoid absorption; timing relative to meals matters more than clock time
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower pumpkin is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about pumpkin
What is pumpkin?
Pumpkin is classified as a vegetable. Pumpkin is a nutrient-dense, low-calorie gourd rich in beta-carotene (vitamin A) and potassium, making it a longevity-supporting vegetable for eye health and cardiovascular function.
Is pumpkin healthy?
Pumpkin scores 80/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Copper, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pumpkin high in protein?
Not particularly. A 85 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is pumpkin high in fiber?
Not really. A 85 g serving provides about 0.4 g of fiber (~2% of the 28 g daily value).
What vitamins and minerals are in pumpkin?
In a 85 g serving, pumpkin is highest in Vitamin B6 (~15% DV), Copper (~12% DV).
Is pumpkin keto-friendly?
Sometimes — it depends on your daily carb budget. A 85 g serving has about 5.1 g of net carbs (5.5 g total minus 0.4 g fiber).
When is the best time to eat pumpkin?
Best any time of day. Pumpkin's low glycemic impact and high satiety make it suitable for any meal. Fat-soluble carotenoid absorption is enhanced when paired with dietary fat, making it ideal at lunch or dinner alongside olive oil-based dressings.
How much pumpkin should I eat?
A typical serving is around 85 g (~22 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pumpkin alongside several other vegetable sources.
What pairs well with pumpkin?
Pumpkin pairs nicely with: Pair with olive oil because fat-soluble beta-carotene absorption increases 5-13 fold when consumed with dietary fat; Combine with black pepper (piperine) because it enhances carotenoid bioavailability and reduces first-pass metabolism; Pair with leafy greens (spinach, kale) because complementary carotenoid profiles (lutein, zeaxanthin, beta-carotene) synergize for macular health; Combine with legumes (lentils, chickpeas) because pumpkin's carbohydrates lower the meal glycemic index while legume protein increases satiety and amino acid balance.
Supplements that mirror Pumpkin's nutrient profile
Encyclopedia entries that supply the same signature nutrients pumpkin contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pumpkin
These are the nutrients pumpkincontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.