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.
EyeBlood PressureImmunityBlood SugarBrainHeart
Nutrition per ~85 g · ¾ cup chopped
Form
22kcal
Protein0.8 g
Carbs5.5 g
Fat0.1 g
Fiber0.4 g
5.1 g net carbs after fiber.
Vitamins
Vitamin A7236 iu145%
Vitamin A362 mcg40%
Vitamin C7.6 mg9%
Riboflavin93.5 mcg7%
Vitamin E0.90 mg6%
Pantothenic Acid0.25 mg5%
Thiamin42.5 mcg4%
Folate13.6 mcg3%
Niacin0.51 mg3%
Vitamin B651.9 mcg3%
Biotin0.34 mcg1%
Vitamin K0.94 mcg1%
Minerals & other
Copper0.11 mg12%
Potassium289 mg6%
Manganese0.11 mg5%
Iron0.68 mg4%
Phosphorus37.4 mg3%
Zinc0.27 mg2%
Magnesium10.2 mg2%
Calcium17.8 mg1%
Choline7.0 mg1%
Selenium0.26 mcg0%
Sodium0.85 mg0%
Monounsaturated Fat0.011 g—
Polyunsaturated Fat0.0043 g—
Saturated Fat0.044 g—
Bioactives estimated
Lutein & Zeaxanthin~5.1 mg
Beta-carotene~4.3 mg
Carotenoids~5.1 mg
Choline~128 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density32.3/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality8.5/15How much protein it delivers, by absolute grams and per calorie.
Bioactives13.0/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber5.4/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact9.0/10Low sugar with a high fiber-to-carb ratio scores best.
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.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 protectionstrong
Beta-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 regulationstrong
High potassium content (340mg/100g) balances sodium-potassium gradients, reducing arterial stiffness and supporting endothelial function
Immune function enhancementmoderate
Beta-carotene and vitamin C support mucosal immunity and T-cell differentiation, enhancing pathogen resistance
Glycemic control and metabolic healthmoderate
Low glycemic index, high soluble fiber, and polysaccharides moderate glucose absorption and improve insulin sensitivity
Cognitive and methylation supportmoderate
Choline acts as a methyl donor in one-carbon metabolism, supporting acetylcholine synthesis for memory and cognitive reserve
Pairs 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
In the kitchen
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
When to eat it anytime
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