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About Calories in Pumpkin

Pumpkin or cucurbita is derived from winter squash. Botanically, they are considered as fruits because they are formed due to seed-bearing. However, in most local shops and supermarkets, you will find pumpkins in the vegetables section. Interestingly, pumpkins can be used to make a variety of dishes and can be consumed in many forms. Although pumpkins can be eaten raw, it is generally preferred and advised to cook pumpkins before you eat them. And if you’re health conscious, you may also want to know the number of calories in pumpkins. Check out the details below.

How Many Calories Does Pumpkin Have?

Knowing the number of calories in cooked pumpkin and the nutrient profile of this fruit can help you plan your meals better, especially if you follow a particular diet or count your calories. Here is a breakdown of the calories in pumpkin and the nutrients it contains.

Nutrients in 1 cup of pumpkin (245 grams)

Amount or quantity

Calories

49

Fat

0.17 grams

Cholesterol

0 grams

Carbohydrates

12 grams

Protein

1.76 grams

Fiber

2.7 grams

Calcium

36.8 milligrams

Iron

1.4 milligrams

Magnesium

22 milligrams

Phosphorus

73.5 milligrams

Potassium

564 milligrams

Sodium

2.45 milligrams

Zinc

0.5 milligrams

Vitamin C

11.5 milligrams

Vitamin A

706 micrograms

The values above represent the nutrients and calories in cooked pumpkin that contains no salt. Remember that adding any other ingredients or using pumpkins to make other dishes can increase the calorie count and change the nutrition profile.

Calories in Common Food Items with Pumpkin

Pumpkins can be cooked in many different ways. You can make a wide range of dishes, right from spicy pumpkin soups to sweet pumpkin pies. Furthermore, pumpkins are also used in a variety of cuisines, including our very own Indian dishes. Here is a closer look at the calories in some common food items that contain pumpkin.

Food items containing pumpkin

Number of calories

Pumpkin soup (1 bowl of 493 grams)

240

Pumpkin bread (1 slice)

179

Pumpkin curry (1 cup)

191

Pumpkin pie (1 slice)

320

Pumpkin puree (245 grams)

80

Pumpkin muffin (128 grams)

400

Pumpkin pancake (168 grams)

270

Pumpkin porridge (245 grams)

140

Health Benefits of Eating Pumpkin

The tables you’ve seen above not only give you information about the calories in pumpkin and the calories in pumpkin-based food items, but also show how the fruit is rich in a number of vitamins and minerals. This is why pumpkin offers many health benefits, as explained below.

 

  • Regulates blood pressure

Pumpkin contains fiber, vitamin C and potassium, all of which are great for heart health. A study in 2017 showed that adequate intake of potassium helps in treating high blood pressure. Furthermore, potassium has also been linked with reduced risk of cardiovascular disease. So, including pumpkin in your diet can help keep your heart healthy and your blood pressure normal.

  • Helps reduce the risk of certain cancers

Pumpkins are also rich in beta carotene. In fact, that is where they get their distinct orange color from. Medical studies have shown that beta carotene may help suppress tumors in prostate cancers. Beta carotene has also been credited with slowing down the development of colon cancer. This makes pumpkin additionally healthy for people who have a higher risk of developing prostate or colon cancers.

  • Improves and maintains eye health

Pumpkin is also a very rich source of antioxidants, vitamin C and vitamin E. And as already mentioned above, it is also rich in beta carotene. The combination of these nutrients makes pumpkins champions of eye health. They reduce the risk of age-related degeneration of the macula, which is the part of the retina that controls your central vision.

How Much Pumpkin Should You Consume Every Day?

Since pumpkin is mostly seasonal in many parts of the country, it may not be possible to consume it every day. However, whenever you do include pumpkin in your diet, it is important to not eat it excessively. While there is no recommended amount per se, you can restrict your consumption to 2 to 3 slices or so. This also depends on the manner in which you are eating pumpkin, whether as a soup, pie or curry, among other things.

 

Additionally, as per the American Heart Association, there is a limit on the ideal consumption of pumpkin seeds. It is ideal to consume no more than a quarter cup (30 grams) of these seeds daily.

Conclusion

When cooked well, pumpkin is not only healthy, but it is also extremely delicious. It is one of the few foods that can be used to make spicy as well as sweet food items. So, if you are making the switch to a healthy diet, ensure that you include pumpkins in your meals whenever you can. Use our calorie calculator to keep a track of your calorie intake.

 

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FAQs on Calories in Pumpkin

  • ✔️Can I consume pumpkin seeds?

    Yes, you definitely can. In fact, pumpkin seeds are very beneficial for health. They help in wound healing and improve the immune system. 

  • ✔️How many calories does cooked pumpkin have?

     There are 49 calories in cooked pumpkin (1 cup or 245 grams).

  • ✔️Can I eat pumpkin raw?

     Yes, you can consume pumpkin and its seeds in the raw form, although most people prefer to cook pumpkin before eating it.

  • ✔️What if I am allergic to pumpkin?

    In some rare cases, people may be allergic to pumpkins. If you are one among them, then it is best to exclude pumpkin from your diet, so your allergies don’t flare up.

  • ✔️How many calories does pumpkin pie contain?

     There are 243 calories in 100 grams of pumpkin pie.