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Vegetable

orange round pumpkin.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

kaddugummadikayamathanlal bhoplared pumpkin

Recipes with orange round pumpkin + Add to pantry

SERVING

CALORIES

PROTEIN

1.0g

CARBS

6.5g

FAT

0.10g

FIBER

0.50g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories26kcal—

Protein1.0g2%

Carbohydrates6.5g2%

Fiber0.50g2%

Sugar2.8g6%

Total fat0.10g0%

Saturated fat0.01g0%

Trans fat0g—

Cholesterol0mg0%

Water91.6g—

MINERALS

Sodium1.0mg0%

Potassium340mg7%

Calcium21mg2%

Iron0.80mg4%

Magnesium12mg3%

Phosphorus44mg4%

Zinc0.32mg3%

Copper0.13mg14%

Manganese0.13mg6%

Selenium0.30µg1%

VITAMINS

Vitamin A426µg47%

Vitamin C9.0mg10%

Vitamin D0µg0%

Vitamin E1.1mg7%

Vitamin K1.1µg1%

Thiamin (B1)0.05mg4%

Riboflavin (B2)0.11mg8%

Niacin (B3)0.60mg4%

Pantothenic acid (B5)0.30mg6%

Vitamin B60.06mg4%

Biotin (B7)1.6µg5%

Folate (B9)16µg4%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup116g

1 oz28.4g

1 lb453.6g

1 piece150g

HEALTH BENEFITS

Why eat it.

✓Extremely high in Vitamin A (beta-carotene) which supports eye health and vision
✓Rich in antioxidants that help protect cells from oxidative stress
✓Low calorie density makes it an excellent food for weight management
✓High potassium content helps regulate blood pressure and heart health
✓Contains Vitamin C and E which help strengthen the immune system

COOKING TIPS

In the kitchen.

1Roasting pumpkin with a little oil and salt enhances its natural sweetness and depth of flavor
2Do not discard the seeds; they can be cleaned, seasoned, and roasted for a nutritious snack
3Pureed cooked pumpkin can be used as a healthy thickener for soups, stews, and even pasta sauces

STORAGE

Keep it fresh.

Store whole pumpkins in a cool, dry, and dark place for up to 2-3 months
Once cut, wrap the pumpkin tightly in plastic wrap and refrigerate for up to 5 days
To freeze, peel and cube the pumpkin, then blanch for 2 minutes before storing in airtight bags

FAQ

Frequently asked questions.

How do I choose a good quality pumpkin?

Look for a pumpkin that feels heavy for its size, has a consistent orange color, and sounds hollow when tapped. Avoid those with soft spots or bruises.

Is the skin of the orange pumpkin edible?

Yes, the skin is edible. While it can be tough on older pumpkins, it softens significantly when roasted or boiled.

What is the best substitute for orange pumpkin?

Butternut squash or Hubbard squash are the best substitutes as they have a similar texture and sweetness.

Can I eat pumpkin raw?

While technically edible raw, it is quite tough and fibrous. It is much more palatable and easier to digest when cooked.

How long does a cut pumpkin last in the fridge?

A cut pumpkin will stay fresh for about 4 to 5 days if wrapped tightly or stored in an airtight container.

Is pumpkin a root vegetable?

No, pumpkin is a fruit (botanically) used as a vegetable that grows on a vine above the ground, not underground.

Does pumpkin contain a lot of sugar?

Pumpkin contains a moderate amount of natural sugar (about 2.8g per 100g), but its high fiber and water content make it a low-glycemic choice.