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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, pumpkin leaves are highly nutritious and low in calories. They are an excellent source of Vitamin A for vision, Vitamin C for immunity, and essential minerals like iron and calcium for blood and bone health.
Pumpkin leaves contain approximately 3.15g of protein per 100g, which is relatively high for a leafy green. They are also rich in dietary fiber, which aids in digestion and helps maintain healthy blood sugar levels.
Yes, pumpkin leaves are very keto-friendly as they contain only about 2.33g of carbohydrates per 100g. They allow those on low-carb diets to consume a high volume of food and nutrients with minimal impact on daily carb limits.
While pumpkin leaves are non-toxic and can be eaten raw, they have a fuzzy, prickly texture that most find unpleasant. It is common practice to 'de-string' the stems and leaves and then cook or blanch them to soften the fibers.
To prepare them, snap the stem and pull downwards to peel away the prickly outer fibers (de-stringing) from both the stem and the back of the leaf. Once the fuzz is removed, rinse them thoroughly in cold water to remove any dirt or grit.
Pumpkin leaves have a mild, earthy flavor similar to a blend of spinach and broccoli. They are less bitter than many other dark leafy greens and easily absorb the flavors of ingredients like coconut milk, peanuts, or garlic.
Yes, pumpkin leaves are a natural plant-based vegetable and are 100% vegan and gluten-free. They are a staple in many plant-based diets due to their high mineral content.
raw pumpkin leaves is a versatile ingredient found in cuisines around the world. With 19 calories per 100g and 3.15 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Store unwashed pumpkin leaves in a perforated plastic bag in the refrigerator's crisper drawer. They are quite delicate and should be used within 2 to 3 days to ensure they don't wilt or lose their nutritional value.
Look for leaves that are vibrant green, crisp, and supple. Avoid any bunches that have yellowing leaves, dark slimy spots, or a strong, sour odor, as these are signs of spoilage.
Because they are a good source of iron, pumpkin leaves can support red blood cell formation and help prevent iron-deficiency anemia. For best results, consume them with Vitamin C-rich foods to enhance iron absorption.