Pumpkins have numerous purposes. This unusual fruit has a great taste, you can eat it cooked or baked, but it is also a beautiful decoration on our porches and backyards, during the autumn months.
Pumpkin arrived in Europe from North America, where it was grown by the natives. It became an important part of the national folklore in North America. This fruit is an inevitable element of Halloween, which is specially celebrated in America and Canada.
So, let’s see how to eat pumpkin and is it good for your health?
Pumpkin – Nutrition Facts
When we speak about nutrition facts, pumpkin is a tasty and healthy fruit and everyone should include it in their daily menu.
Nutritional value of pumpkin (100 g):
How many calories does a pumpkin have?
Pumpkin is a portion of very healthy and low-calorie food. The amount of 100 g of pumpkin contains only 26 calories. These calories, almost entirely, come from the carbohydrates that pumpkin contains.
How much protein does pumpkin have?
Pumpkin won’t bring you much protein. There is only 1 g of protein in a portion of 100 g of pumpkin. However, pumpkin is a great side dish, which you can use especially when you enjoy meat-dominated dishes.
How many carbs does a pumpkin have?
In addition to water, pumpkin contains mainly carbohydrates. In the amount of 100 g of pumpkin, it has a total of 6.5 g of carbohydrates. Slightly less than half of that amount, more precisely 2.76 g, is made up of sugars.
How much fat does pumpkin have?
Pumpkin contains negligible amounts of fat. In a portion of 100 g of pumpkin, there is only 0.1 g of fat. About half of that amount is saturated fatty acids.
How much fiber does pumpkin have?
A quantity of 100 g of fresh pumpkin contains 0.5 g of fiber. As you can deduce from this, fresh pumpkin is not particularly rich in these insoluble carbohydrates.
Keep in mind that the recommended daily fiber intake is 28 g, which is a very important piece of information for the healthy and proper functioning of your digestion.
Is pumpkin good for health?
It has been proven that vitamin A is needed for healthy eyesight, skin, and teeth. Pumpkin is rich in beta-carotene, which your body can potentially convert into this vitamin. Impaired fat absorption in the intestinal tract can negatively affect the absorption of vitamin A. Beta-carotene from the pumpkin is a powerful antioxidant and a fighter against free radicals and oxidative stress. One scientific study confirmed the positive effect of antioxidants in the prevention of diseases associated with aging.
In addition to antioxidant qualities, pumpkin is one of the foods that are attributed to its anti-cancer properties.
Pumpkin is also an excellent source of vitamin C and potassium, without which your body cannot function. As you probably know, vitamin C contributes to maintaining the health of tissues in the body and is necessary for building collagen. As far as potassium is concerned, this mineral is very important for your muscles, because it helps them recover from training.
In addition to the above, pumpkin also contains certain amounts of other vitamins such as:
- Vitamin E
Is pumpkin good for weight-loss?
You can eat pumpkin without worry, even if you are on a restrictive diet. Pumpkin has very few calories, lots of water, and a small amount of fiber. These ingredients make pumpkin a useful food for healthy weight loss. For the above nutritional reasons, we advise you to include pumpkin on your menu without hesitation.
How to eat pumpkin?
Pumpkins are eaten mainly by baking them in the oven with a little sugar, or you can eventually make cream soups and the seeds are excellent as a salty snack. In addition, there are many other ways you can use a pumpkin.
We have some interesting suggestions on how to eat pumpkins. It is important to note that pumpkin is a very affordable and useful fruit and it should be used as much as possible.
- Warm salad. You can make wonderful warm salads from pumpkin, simply bake it and cut it into pieces, mix it with cooked lentils, feta cheese and dressing as desired. If you want, you can add some greens for a little freshness.
- Stuffed pumpkin. Pumpkin is a great choice if preparing a vegetarian dinner. Dig out the pumpkin, fill it with your favorite stuffing and bake in the oven. Spinach with cheese comes into consideration, but also various other options for rice and beans. If you are not a vegetarian, fill it with minced meat and bake it.
- Roasted pumpkin. Although you might think that it takes a lot of time and effort to prepare a pumpkin, that is not entirely true. You can chop it and fry in a pan or wok with chicken or other vegetables.
- Cream soup. Pumpkin cream soup is a truly sensational dish and be sure to try it this fall. You can mix it with fried bacon or mushrooms. Prepare it in the same way as you prepare cream soup with potatoes.