scored 85/100
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.
5.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 85.
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.
Beta-carotene (provitamin A) accumulates in the retina as lutein and zeaxanthin, filtering blue light and protecting against age-related macular degeneration and cataracts
High potassium content (340mg/100g) balances sodium-potassium gradients, reducing arterial stiffness and supporting endothelial function
Beta-carotene and vitamin C support mucosal immunity and T-cell differentiation, enhancing pathogen resistance
Low glycemic index, high soluble fiber, and polysaccharides moderate glucose absorption and improve insulin sensitivity
Choline acts as a methyl donor in one-carbon metabolism, supporting acetylcholine synthesis for memory and cognitive reserve
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.
Breaks a fast
Best consumed with meals containing fat to maximize carotenoid absorption; timing relative to meals matters more than clock time
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.
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.
Pumpkin scores 85/100 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.
Not particularly. A 85 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 0.4 g of fiber (~2% of the 28 g daily value).
In a 85 g serving, pumpkin is highest in Vitamin B6 (~15% DV), Copper (~12% DV).
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).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients pumpkin contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.