Pumpkin Nutrition: Facts & Health Benefits


Regardless of the place you reside, the start of fall marks a favourite time of 12 months for many individuals: pumpkin spice season.

From espresso to cookies to aspect dishes, that is the season when pumpkin begins popping up all over the place, and for good cause — together with its distinctive sweet-and-savory taste, pumpkin can also be a dietary powerhouse.

Put in your favourite cozy sweater and be taught extra about pumpkin diet.

Pumpkin Diet Information

Pumpkin slices on cutting board

When you’ve solely been consuming pumpkin in pie type, it’s time to broaden your choices with this extremely versatile member of the winter squash household.

Botanically talking, pumpkins are a type of fruit — however as a result of they’re not super-sweet, additionally they work nicely as a “culinary vegetable.”

(Professional tip: Be taught extra unusual and fun facts about this orange fruit!)

A half-cup serving of canned pumpkin has 50 energy, 2 grams of protein, and 11 carbohydrates. It additionally offers a number of key vitamins, together with:

Fiber helps wholesome digestion and may also help you’re feeling full — and one half-cup serving of canned pumpkin has about 3 grams of fiber.

For an excellent larger fiber enhance, Pumpkin Spice Plant-Based Vegan Shakeology comprises 6 grams of fiber per packet.

Combine a serving into this Creamy Pumpkin Spice Shakeology recipe, and also you’ll get 10 grams of fiber per serving — a few third of what you need daily.

Pumpkin offers loads of beta carotene, which supplies orange fruits and veggies their distinctive colour. Beta carotene has antioxidant-like properties and is utilized by the physique to make vitamin A.

While you consider potassium, you probably consider bananas — however pumpkin has a significant amount as nicely.

That’s a giant deal since potassium is a crucial mineral within the physique and is important for supporting regular cell, nerve, and muscle function.

Pumpkin seeds in ceramic bowl

What’s the Dietary Worth of Pumpkin Seeds?

The fleshy a part of the pumpkin isn’t the one choice in terms of diet. Pumpkin seeds are additionally edible and full of dietary advantages.

One ounce of unsalted pumpkin seeds, without shells, has 163 energy and offers eight grams of protein and virtually 2 grams of fiber.

Entire, roasted pumpkin seeds comprise round 5 grams of fiber per ounce.

Pumpkin seeds present important minerals like potassium, magnesium, and calcium. In addition they comprise polyunsaturated fatty acids and plant sterols, each of that are believed to learn coronary heart well being.

So long as you watch your serving sizes, pumpkin seeds are a yummy fall snack you’ll be able to get pleasure from day by day.

Pumpkin Spice Vegan Shakeology bars

Add Pumpkin Spice Taste to Your Day

The beloved pumpkin spice latte will be loaded with sugar, however there are such a lot of more healthy methods to get pleasure from this fall taste.

Whip up one of many pumpkin recipes under utilizing Pumpkin Spice Shakeology.

(Bonus: You received’t must spend hours cooking the pumpkin and scooping out the seeds!)

These fall-inspired recipes are scrumptious any time of the 12 months:

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