scored 75/100
Pumpkin leaves are nutrient-dense leafy greens with exceptional vitamin K and iron content, making them a powerful addition to any longevity-focused diet.
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 75.
Pumpkin leaves (Cucurbita species), also called calabash or squash leaves, are traditional vegetables widely consumed across Africa, Asia, and Latin America. These dark green leaves deliver an impressive micronutrient profile despite being extremely low in calories at just 21 kcal per 100g. They are among the richest plant sources of vitamin K (108 mcg per 100g—exceeding the daily requirement in a single serving), essential for bone mineralization and vascular health. The iron content (3.2 mg per 100g) is remarkable for a leafy green and highly bioavailable when paired with vitamin C sources. Pumpkin leaves also provide substantial potassium (438 mg), supporting cardiovascular regulation and healthy blood pressure. With 2.7g of fiber and meaningful amounts of folate, choline, and magnesium, these leaves support metabolic health, cognitive function, and cellular methylation—key mechanisms in longevity pathways. The combination of low glycemic load, high satiety, and dense micronutrition makes pumpkin leaves particularly valuable for maintaining healthy aging markers including bone density, cardiovascular function, and metabolic resilience.
Vitamin K (108 mcg/100g) activates osteocalcin, a protein critical for bone mineralization and calcium binding to the bone matrix, improving bone density and reducing fracture risk with age
High iron content (3.2 mg/100g) combined with vitamin C co-consumption enhances non-heme iron absorption through reduction of ferric to ferrous iron forms
High potassium-to-sodium ratio (438:8) supports endothelial function, reduces sodium-induced vasoconstriction, and promotes healthy vascular compliance
Choline (21 mg) and folate (25 mcg) support acetylcholine synthesis and one-carbon methylation pathways essential for neuroplasticity and cognitive reserve
Pumpkin leaves contain chlorophyll and carotenoids that modulate NF-κB signaling and reduce oxidative stress markers in circulation
Consuming pumpkin leaves at lunch pairs well with meal-based iron absorption optimization (concurrent vitamin C intake from other foods) and supports sustained energy through afternoon without digestive load before sleep
Breaks a fast
Can be consumed anytime; no bioactive conflicts with common supplements or medications, though patients on warfarin should maintain consistent vitamin K intake rather than avoiding it entirely
Per 100 g of the default form. Bars show how much higher or lower pumpkin leave is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pumpkin Leave is classified as a vegetable. Pumpkin leaves are nutrient-dense leafy greens with exceptional vitamin K and iron content, making them a powerful addition to any longevity-focused diet.
Pumpkin Leave scores 75/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Copper, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.7 g of protein (~5% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, pumpkin leave is highest in Copper (~13% DV), Manganese (~13% DV), Iron (~10% DV), Vitamin C (~10% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2 g of net carbs (2 g total minus 0 g fiber).
Best in the midday. Consuming pumpkin leaves at lunch pairs well with meal-based iron absorption optimization (concurrent vitamin C intake from other foods) and supports sustained energy through afternoon without digestive load before sleep
A typical serving is around 85 g (~16 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 leave alongside several other vegetable sources.
Pumpkin Leave pairs nicely with: Pair with lemon juice or tomatoes because vitamin C enhances non-heme iron bioavailability by 3-4 fold, maximizing the iron benefit from the leaves; Combine with healthy fats (olive oil, sesame oil, nuts) because fat-soluble vitamins K and A require lipid presence for intestinal absorption; Serve alongside garlic or onions because organosulfur compounds may enhance antioxidant and anti-inflammatory effects through synergistic polyphenol interactions; Mix into bone broth or soups because gentle cooking increases chlorophyll extraction and makes minerals more bioavailable while preserving heat-stable vitamin K.
Encyclopedia entries that supply the same signature nutrients pumpkin leave contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pumpkin leavecontributes 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.