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.

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