Healthy Living & Prevention in El Paso


It’s the great Nutritional Pumpkin, Charlie Brown!

It’s the great Nutritional Pumpkin, Charlie Brown!

30 Sep 2020 by Ted Escobedo   3 min read

Pumpkin has an impressive nutrient profile. One cup of cooked pumpkin (245 grams) contains:

Calories: 49, Fat: 0.2 grams, Protein: 2 grams, Carbs: 12 grams, Fiber: 3 grams, Vitamin A: 245%, of the Reference Daily Intake (RDI) Vitamin C: 19% of the RDI,

Potassium: 16% of the RDI, Copper: 11% of the RDI, Manganese: 11% of the RDI, Vitamin B2: 11% of the RDI, Vitamin E: 10% of the RDI, Iron: 8% of the RDI,Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water (2). It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A. Moreover, pumpkin seeds are edible, nutritious and linked to numerous health benefits.


Pumpkin Soup:

Recipe yields 4 servings


  • 2 small sugar pumpkin
  • 3 cups chicken stock
  • ¾ cup heavy whipping cream
  • ¼ teaspoon ground nutmeg
  • ½ teaspoon ground sage
  • 1 ½ teaspoons salt
  • • 4 tablespoons sour cream

    Step 1

    Preheat oven to 400 degrees F (205 degrees C). Cut pumpkins in half and scoop out seeds. Spray a cookie sheet with non-stick cooking spray. Place pumpkins, flesh side down on the cookie sheet and roast until soft to the touch, about 45 minutes. Remove pumpkins from oven and let cool. Once pumpkins are cool scrape flesh from skins into a food processor. Discard skins.

    Step 2

    Add chicken stock to the pumpkin and puree. Pour soup into a large saucepan and bring to a simmer over medium heat. Stir in cream, nutmeg, sage and salt. Mix well and remove from heat. Serve garnished with a dollop of sour cream.

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