Pumpkin
A winter squash whose deep-orange flesh signals one of the higher beta-carotene contents among common vegetables.
Vision
Immunity
Gut Health
Pumpkin is high in beta-carotene, vitamin C, and fiber. It supports vision and immune function. Use pumpkin in soups, roasted dishes, or baked into breads and pies.
Pumpkin
Per
1 cup, cooked, cubed (245g)
Calories
49
Vitamin K
2%
Vitamin A
78%
Vitamin C
13%
Vitamin B12
0%
Vitamin D
0%
Iron
8%
Magnesium
5%
Potassium
12%
Calcium
3%
Fiber
2.7g
Nutrition Highlights
Beta-carotene, fiber, potassium
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Roast rather than boil to concentrate flavor and avoid leaching the water-soluble vitamins into cooking water; the seeds are edible too and worth roasting separately.
Absorption Boost
Healthy fats (butter, oil) — beta-carotene is fat-soluble and absorbs poorly without it
Cinnamon and nutmeg — classic pairings with no nutritional downside
Use Caution If
You're prone to kidney stones — pumpkin contains moderate oxalates
You're managing carbohydrate intake closely — it's nutrient-dense but still a starchy vegetable
Storage
Store whole pumpkins in a cool, dry place for months; refrigerate cut or cooked pumpkin and use within a week.
Biomarkers to Track
Subjective
(Daily)
Visual comfort in low light
Digestive comfort
Objective
(Quarterly)
Vitamin A / beta-carotene status
Fasting blood glucose