pumpkin puree

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pumpkin puree - Nutrition Facts & Recipes | CraftMyMeals | CraftMyMeals

Dietary Information

Veganplant BasedProcessed

Nutrition Facts

Per 100g

Calories

Protein

Carbs

Fat

Fiber

Sugar

Sat. Fat

0mg

Cholesterol

Vitamins & Minerals

Vitamin A: 778mcg

Vitamin C: 5mg

Vitamin D: 0mcg

Vitamin E: 1mg

Vitamin K: 11mcg

Vitamin B1 (Thiamin): 0mg

Vitamin B2 (Riboflavin): 0mg

Vitamin B3 (Niacin): 1mg

Vitamin B5 (Pantothenic Acid): 0mg

Vitamin B6: 0mg

Vitamin B9 (Folate): 12mcg

Vitamin B12: 0mcg

Sodium: 5mg

Potassium: 230mg

Calcium: 26mg

Iron: 1mg

Magnesium: 10mg

Phosphorus: 30mg

Zinc: 0mg

Copper: 0mg

Manganese: 0mg

Selenium:

Nutrition data source: USDA FoodData Central

Measurement Conversions

Common measurement equivalents in grams

1 Cup

245g

1 Tbsp

15.3g

1 Tsp

5.1g

1 mL

1.02g

1 Liter

1020g

1 Oz

28.35g

1 Lb

453.59g

1 Kg

1000g

Health Benefits

•Extremely high in Vitamin A for eye health
•Rich in antioxidants like beta-carotene
•High fiber content supports digestive regularity
•Low calorie density aids in weight management
•Potassium content supports heart health and blood pressure

Storage Tips

•Refrigerate opened canned puree in an airtight glass or plastic container for up to 7 days
•Freeze in measured portions (like ice cube trays) for up to 3 months
•Store unopened cans in a cool, dry pantry for up to 2 years

Recipes with pumpkin puree

Pumpkin Sage Risotto

A creamy, comforting risotto made with sweet pumpkin puree and fragrant sage. This low-sodium version gets its rich flavor from slow-cooked Arborio rice and aromatics, perfect for a cozy autumn meal.

40 min

286cal

6gprotein

Frequently Asked Questions

What is the difference between pumpkin puree and pumpkin pie filling?

Pumpkin puree is 100% cooked, mashed pumpkin with no additives. Pumpkin pie filling contains added sugar, spices like cinnamon and nutmeg, and sometimes water or thickeners.

How long does pumpkin puree last in the fridge?

Once opened or freshly made, it lasts about 5 to 7 days when stored in an airtight container.

Can I freeze pumpkin puree?

Yes, it freezes very well. Place it in freezer bags or ice cube trays. It will maintain quality for about 3 to 6 months.

What can I use as a substitute for pumpkin puree?

Roasted and mashed butternut squash, sweet potatoes, or Hubbard squash are the best substitutes as they have similar texture and sweetness.

Is canned pumpkin puree as healthy as fresh?

Yes, canned pumpkin is often more concentrated in nutrients like Vitamin A and fiber because much of the water is removed during the canning process.

How do I make pumpkin puree from scratch?

Cut a sugar pumpkin in half, remove seeds, roast at 400°F (200°C) until tender, then scoop out the flesh and blend until smooth.

Is pumpkin puree good for dogs?

Yes, plain pumpkin puree (not pie filling) is often recommended by vets to help with canine digestion and fiber intake.

Can I use pumpkin puree in savory dishes?

Absolutely. It works beautifully in pasta sauces, curries, hummus, and creamy soups.

Why is my homemade pumpkin puree watery?

Fresh pumpkins have high water content. To thicken it, strain the puree through cheesecloth or a fine-mesh sieve for a few hours.

About pumpkin puree

pumpkin puree is a versatile ingredient found in cuisines around the world. With 34 calories per 100g and 1.1 grams of protein, it's a nutritious addition to many dishes.

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