Pumpkin leaves are nutrient-dense leafy greens with exceptional vitamin K and iron content, making them a powerful addition to any longevity-focused diet.
BoneBlood PressureBrainMetabolismHeartProtein
Nutrition per ~85 g · ¾ cup chopped
Form
16kcal
Protein2.7 g
Carbs2.0 g
Fat0.3 g
Fiber0 g
Vitamins
Vitamin A1651 iu33%
Vitamin C9.3 mg10%
Vitamin B60.18 mg10%
Vitamin A82.5 mcg9%
Riboflavin0.11 mg8%
Folate30.6 mcg8%
Thiamin79.9 mcg7%
Niacin0.78 mg5%
Pantothenic Acid35.7 mcg1%
Minerals & other
Manganese0.30 mg13%
Copper0.11 mg13%
Iron1.9 mg10%
Potassium371 mg8%
Magnesium32.3 mg8%
Phosphorus88.4 mg7%
Calcium33.1 mg3%
Zinc0.17 mg2%
Selenium0.77 mcg1%
Sodium9.3 mg0%
Monounsaturated Fat0.044 g—
Polyunsaturated Fat0.019 g—
Saturated Fat0.18 g—
Bioactives estimated
Carotenoids~5.1 mg
Choline~128 mg
Polyphenols~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 density32.4/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality12.0/15How much protein it delivers, by absolute grams and per calorie.
Bioactives11.8/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber0.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low 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 76.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
Overview
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.
Health benefits 5
Enhanced bone health and fracture prevention through superior vitamin K intakestrong
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
Improved iron status and reduced anemia risk, particularly for plant-based eatersmoderate
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
Cardiovascular support and blood pressure regulationmoderate
High potassium-to-sodium ratio (438:8) supports endothelial function, reduces sodium-induced vasoconstriction, and promotes healthy vascular compliance
Cognitive and neurological support through choline and folate contentmoderate
Choline (21 mg) and folate (25 mcg) support acetylcholine synthesis and one-carbon methylation pathways essential for neuroplasticity and cognitive reserve
Metabolic and inflammatory regulation through polyphenol compoundsemerging
Pumpkin leaves contain chlorophyll and carotenoids that modulate NF-κB signaling and reduce oxidative stress markers in circulation
Pairs 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
In the kitchen
Select young, tender pumpkin leaves with vibrant green color and no yellowing; older leaves may be bitter and tougher
Store in a humid drawer or sealed container for up to 5 days; blanch and freeze for longer storage to preserve nutrient density
Wash thoroughly before use as leaves may trap soil; prepare by removing thick central stems if they are overly fibrous
Lightly steam or sauté rather than boiling to minimize leaching of water-soluble nutrients like folate and potassium
Consume regularly (3-4 times weekly) to accumulate bone-supporting vitamin K intake; single meals may not provide sufficient cumulative effect
When to eat it 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
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