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Diet and Nutrition

Carve a Place for Pumpkin in Your Diet

fresh pumpkin with stemDid you know that pumpkin - either canned or fresh - is a healthful, filling food? And adding it to recipes, or substituting other ingredients with pumpkin, is a great way to boost the nutrition of the foods you eat without adding a lot of calories.

 

What Is So Great About Pumpkin?

A half-cup of canned pumpkin has:

And it is also a good source of vitamin C, vitamin K, and iron.

Fresh pumpkin that has been cubed and boiled has fewer calories - or about 25 per half-cup - than canned pumpkin.  But it also has less fiber, iron, and vitamin K.   Both forms are healthful choices, although canned pumpkin is more convenient.

 

Tips and Tools for Getting Pumpkin into Your Diet

  1. Rinse the outside well.
  2. Cut it in half.
  3. Scoop out the seeds.
  4. Cook as desired until the flesh is soft.

Experiment with the amount.  Pumpkin is moist, but too much can make products like these heavier than you're accustomed to.

 

Remember…

Whatever the season, pumpkin can be a healthy addition to your diet!

 

This article originally appeared in Chow Line, a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center and was adapted for use on NetWellness with permission.

 

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Last Reviewed: Oct 02, 2012

Julie  Kennel, PhD, RD, CSSD, LD Julie Kennel, PhD, RD, CSSD, LD
Director of Human Nutrition Dietetic Internship
College of Education and Human Ecology
The Ohio State University