Pumpkin and Pumpkin Seed Nutrition
Discover the Health Benefits of Pumpkin and Pumpkin Seeds
Pumpkin is a very healthy and nutritious food, one that has many health benefits. It is a squash-like plant that produces it's fruit during the fall of the year, a time when many people think about pumpkin pies.
There are many other types of recipes that can use pumpkins as a main ingredient.
After reading about the many health benefits of pumpkin, you may be inclined to try adding a bit more pumpkin to your morning smoothies and to your soups.
You may even want to experience the health benefits of pumpkin seeds, or petitas.
Image by 13dede.
Pumpkins Ready to Eat image by mconnors
Nutritional Data on Pumpkins
Pumpkin is an excellent source of Vitamin A and fiber. 100 % pumpkin is also low in calories and in fat. Pumpkin has some protein and it is loaded with Vitamin A, with most of it in the form of Beta-carotene.
Pumpkin is contains some the minerals calcium, iron, magnesium, potassium, zinc and selenium and the Vitamins, Niacin, Folate, Vitamin C and Vitamin E in addition to the Vitamin A (beta-carotene)
The beta-carotene gives pumpkin the bright orange color, but it is also a powerful antioxidant. As one of the body's antioxidants, beta-carotene helps protect the body from damaging free radicals.
Current research shows that eating a diet rich beta-carotene may reduce the risk of developing certain types of cancer and may protect against some of the aspects of aging. Vitamin A may also offers protection against heart disease and other diseases.
It should be easy to see after reading the pumpkin nutrition facts that eating pumpkin can be very beneficial to your health.
Pumpkin Nutrition Data © Kirsti A. Dyer
Order organic pumpkin from Amazon.
Pumpkin Nutrition Video Clip on YouTube
Find out why pumpkin is one of the most nutritionally valuable foods known to man.
Nutritional Data on Pumpkins
- Pumpkin Nutrition - Pumpkins and More - University of Illinois Extension
The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body.
- Nutrient Analysis for Pumpkin
A complete pumpkin nutritional breakdown.
- Pumpkin, cooked, boiled, drained, without salt
Nutrition facts and Information for Pumpkin, cooked, boiled, drained, without salt
- Fruits & Veggies More Matters - Pumpkin: Nutrition
The pumpkin is indigenous to North America. Halloween pumpkins are edible and the source of canned pumpkin.
- Pumpkin nutrition facts and health benefits
Pumpkin belongs to Cucurbita family like cucumbers, squash etc. This humble vegetable is an excellent source of carotenes, vitamin A, minerals and anti-oxidants that are essential for...Read more
- Pumpkins and More - University of Illinois Extension
Everything to know about Pumpkin including: History Varieties Nutrition Recipes Education Pumpkin Farms Halloween. The University of Illinois Extension website is the source of many of the questions for the Pumpkin Quiz.
- Pumpkin Nutrition
The pumpkin pie, made immortal thanks to festival of Halloween, will seem to be a lot more tastier after reading about various pumpkin nutrition facts and benefits in this article... Pumpkin Nutrition.
- Calories in Libby's Canned Pumpkin - Nutrition Facts, and Healthy Alternatives | LIVESTRONG.COM
Calories in Libby's Canned Pumpkin. Get healthy alternatives or nutrition facts on Libby's Canned Pumpkin including the amount of calories, fat, cholesterol, sugar, protein, carbohydrates & vitamins with the Daily Plate calorie counter at LIVESTR
- Pumpkin: Nutrition Information, Healthy Recipes and Fun Facts! - Cancer Dietitian
Pumpkins are the sign that Halloween and Thanksgiving are near! There are so many fun things to do with them, from carving, to painting to EATING!
- Pumpkin, raw
Information about pumpkin from the USDA National Nutrient Database for Standard Reference.
Once the fall rolls around, I will add pumpkin (and sometimes sweet potato) to the morning smoothie recipe that I fix for my girls.
1 cup orange juice (50% less sugar)
1 pear (optional)
1 cup greek yogurt
1/2 - 3/4 cup 100 % canned pumpkin (no extra sugar)
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg (optional)
1/2 cup egg whites (optional)
1. Puree bananas, pear with orange juice and egg whites.
2. Add yogurt and pumpkin and spices.
3. Mix on high until well blended.
4. Pour into glasses.
Recipe © Kirsti A. Dyer MD, MS
An easy and inexpensive Pumpkin Soup recipe from the U.S. Department of Agriculture Recipe Finder.
1 can (15 ounce) rinsed and drained white beans
1 small onion or 2 tsp. onion powder
1 cup water
1 can (15 ounces) plain pumpkin
1 can (14.5 ounces) chicken or vegetable broth, low-salt
1/2 teaspoon thyme or tarragon
salt and pepper to taste (optional)
1. Blend white beans, onion, and water.
2. In a soup pot, mix bean puree with pumpkin, broth, and spices.
3. Cover and cook over low heat about 15 to 20 minutes until warmed through.
Garnish with some thyme or tarragon.
Serving Size: 1 1/2 cup
Yield: 4 servings
Per Recipe: $ 3.13
Per Serving: $ 0.78
From U.S. Department of Agriculture Pumpkin Soup.
Adapted from: Senior Nutrition Awareness Project (SNAP) Newsletters. University of Connecticut Family Nutrition Program
Pumpkin and White Bean Soup
Here is an easy, healthy recipe for Pumpkin and White Bean Soup from the U.S. Department of Agriculture Data Base of Recipes.
1 ½ cups apple juice
1 can (15 ounces) small white beans
1 small onion, finely chopped
1 cup water
1 can (15 ounces) pumpkin
½ teaspoon cinnamon
⅛ teaspoon nutmeg, allspice, or ginger (if you like)
½ teaspoon black pepper
¼ teaspoon salt
1. Mash white beans, onion, and water with a fork or blender until smooth. Set aside.
2. In a large pot, add the pumpkin, juice, cinnamon, black pepper, and salt. If using nutmeg, allspice, or ginger, add that too. Stir.
3. Add the bean mix to the pot.
4. Cook over low heat for 15-20 minutes, until warmed through.
Makes 6 servings.
Nutrition Information for 1 serving of Pumpkin and White Bean Soup
Calories from Fat 5
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 420 mg
Total Carbohydrate 28 g
Dietary Fiber 7 g
Sugar 10 g
Protein 7 g
Vitamin A 550 RAE
Vitamin C 30 mg
Calcium 60 mg
Iron 2 mg
From U.S. Department of AgricultureFact Sheet: Apple Juice.
Pumpkin, a Super Food for All 12 Months of the Year
Author DeeDee Stoval offers many suggestions in her book in pumpkins for helping people to keep eating the super food, all year long. The book, includes 125 recipes to use pumpkins in beverages, starters, and snacks to soups, salads, main courses, pies, cookies, breads, and cakes.
Winter Squash & Pumpkins From Seed To Supper
Winter Squash & Pumpkins From Seed To Supper includes more than 85 recipes and procedures from seed planting to harvest and on to sweet buttered squash, pumpkin pie or seed eating.
Canned Pumpkin available on Amazon
You can order pumpkin on Amazon if you can't find it in your neighborhood.
Nutritional Data on Pumpkin Seeds
This nutritional data shows some of the nutritional benefits of eating pumpkin seeds or pepitas.
From the nutritional data chart one can see that pumpkin seeds are a good source mono-unsaturated fatty acids or the healthy fats that help protect people from heart disease. They are also naturally low in cholesterol and contain phytosterols which help to reduce levels of LDL cholesterol (the less healthy cholesterol).
Pumpkin seeds are also a good source of fiber and protein with 1 gram of fiber and 8 grams of protein in 3 tablespoons.
In addition, pumpkin seeds are also a good source of magnesium, iron, niacin, selenium and zinc. When eaten raw, as with these, pumpkin seeds are low in sodium.
Pumpkin Seeds and Parasites
Pumpkin seeds have been used for centuries in different cultures and different medical traditions as a treatment for parasites as an antihelminitic to treat the helminths more commonly known as the tapeworms and roundworms. Some compound or chemical in the pumpkin seeds helps with expelling the parasites.
A common German folk remedy uses pumpkin seed oil to treat tapeworms. Native Americans used pumpkin seeds to treat intestinal infections. One of the old books on American Indian Medicine states that the United States Pharmacopoeia listed pumpkin seeds as an official medicine for parasite elimination from 1863 to 1936.
Some older studies in China and Russia have suggested that pumpkin seeds may be effective against tapeworms and roundworms and other studies in China have shown them to be effective against another parasitic infection, schistosomiasis.
I studied parasites in graduate school and medical school, but don't remember studying anything about folk remedies or native medicine traditions for treating helminths. According to Mosby's most recent edition of the Handbook of Herbs and Natural Supplements (4th from 2010), pumpkin seeds have been down to decrease human tapeworms, however finding studies to support these findings may be difficult.
It is possible that the pumpkin seeds may work, but most of the evidence may be anecdotal, so proceed with caution when trying treatments.
Source: Healthnotes. Pumpkin.
Image by Tirch.
Articles on Parasites and Pumpkin Seeds
The articles that I have included here are ones that had the most evidence and research behind the writings and a few general ones on tapeworms.
- Intestinal parasites
Intestinal parasites, The two main types of intestinal parasites are helminths and protozoa. Helminths are worms with many cells. Tapeworms, pinworms, and roundworms are among the most common helminths in the United States. In their adult form, helmi
- Natural Remedies for Intestinal Parasites
Learn about natural treatments for intestinal parasites, such as garlic, goldenseal, wormwood, grapefruit seed extract, and more.
- Ancient Wisdom for Modern Health: Pumpkin Seeds Expel Parasites
In ancient China, people used an herb called Nan Gua Zi - pumpkin seeds - to expel parasites, especially tapeworm and roundworm. Today parasites may be more of a problem than commonly thought.
- Diagnose-Me: Treatment: Pumpkin Seeds
The seeds of the pumpkin were used medicinally in Native American medicine, primarily for the treatment of kidney, bladder, and digestive problems. From 1863 to 1936, the United States Pharmacopoeia listed pumpkin seeds as a treatment for intestinal
- Pumpkin - [Alternative Medicine]
Historical or traditional use (may or may not be supported by scientific studies) Native Americans used pumpkin flesh and seeds for food.
- Schistosomiasis in Mainland China A Review of Research and Control Programs Since 1949
This article is based on a review of about 250 published reports, largely in Chinese biomedical journals, on interviews with Chinese expatriates and Japanese scientists, and on news reports from communist, noncommunist, and neutral sources. It relate
- Taeniasis: MedlinePlus Medical Encyclopedia
Tapeworm infection is caused by eating the raw or undercooked meat of infected animals. Beef generally carry Taenia saginata (T. saginata). Pigs carry Taenia solium (T. solium). In the human intestine, the young form of the tapeworm from the infected
- Parasites and Foodborne Illness
Fact sheet about parasites that may be present in food or in water that can cause disease. Taenia saginata (beef tapeworm) and Taenia solium (pork tapeworm) are parasitic worms (helminths).
Pumpkin Seeds - Pepitas
Roasted Pumpkin Seeds
Roasted Pumpkin Seeds are easier to fix than many people may think. The hardest part may be getting them out of the pumpkin.
- Remove pumpkin seeds from the pumpkin, wipe them off with a paper towel, spread them onto a paper bag and let them dry overnight.
- Place pumpkin seeds in a single layer onto a cookie sheet and light roast them at 160-170ÂºF for 15-20 minutes.
- Roasting them for a short time at a low temperature helps preserve the healthy oils.
Alliance for a Healthier Generation. October 2008. Pumpkin Seeds. The Kicker.
Image: Pumpkin Seeds by The Campbells. Creative Commons License.
Pepitas on Amazon
From the Bergin Nut Company a package of 4, 16-Ounce Bags of raw Pepitas.
Nutritional Data on Pumpkin Seeds
- Pumpkin seed power: also known as pepitas, magnessium-rich pumpkin seeds are especially delicious in
Pumpkin seed power: also known as pepitas, magnesium-rich pumpkin seeds are especially delicious in autumn when you can roast them fresh from Better Nutrition.
- Pumpkin Seeds Nutrition
Pumpkin seeds nutrition facts and info show good nutritional value for your health.
- Pumpkin Seeds Nutrition - Pumpkin Seed Nutrition
Pumpkin seeds nutrition facts and tips on how to get the nutritional benefit without overcomsuming calories. Get creative suggestions..including use of pumpkin seed butter...
- Nutrition Lab: Pumpkin seed oil may be a Halloween treat - latimes.com
Besides having excellent culinary possibilities, there are reports that it is helpful for prostate health.
- The 11 Best Foods You Aren't Eating - NYTimes.com
An unusual list of foods that probably aren't in your shopping cart.
- Pumpkin seeds
Subtly sweet and nutty with a malleable, chewy texture, the roasted seeds from inside your Halloween pumpkin are one of the most nutritious and flavorful seeds around. While pumpkin seeds are available year round, they are the freshest in the fall wh
Fun Books about Pumpkins and Pumpkin Seeds
Order Pumpkin Seeds from Amazon
Some of the healthy choices for pumpkin seeds.
Did you know that pumpkins were do good for you?
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