When you think of pumpkin, your mind might go straight to pumpkin pie, pumpkin spice lattes, or cozy fall recipes. But did you know that pumpkin is actually one of the most nutrient-dense foods you can eat? This bright orange squash is low in calories, packed with vitamins, and full of antioxidants that support your overall health. Whether you’re enjoying it in soups, smoothies, or baked goods, pumpkin is a seasonal favorite that’s worth adding to your diet year-round. Have fun trying these 10 pumpkin sweet and savory pumpkin recipes plus a DIY Pumpkin Spice recipe.
Pumpkin Nutrition at a Glance
Pumpkin is naturally low in calories but rich in important nutrients. One cup of cooked pumpkin contains:
- Calories: about 50
- Fiber: nearly 3 grams
- Vitamin A: over 200% of the recommended daily intake
- Vitamin C, E, and potassium: significant amounts
- Antioxidants: including beta-carotene and other carotenoids
This nutrient profile makes pumpkin a fantastic addition to a healthy, whole food, plant-based lifestyle.
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