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Pumpkin Nutritional Facts to Incorporate into Your Diet

Man holding armful of pumpkins and squash

The fall season is here and while pumpkin spice lattes may taste great, they aren’t the healthiest option to incorporate pumpkin into your diet. Beyond its delicious taste, pumpkins are linked to many nutritional benefits. Did you know that one cup of pumpkin has only 49 calories? Plus, they have 12 grams of carbohydrates, 3 grams of fiber, are sodium free and fat free. There will be a lot of these around this month, so here are 4 nutritional tips to incorporate pumpkin into your diet.

Builds Muscle

Add some pumpkin to your diet to help build muscle. Pumpkin seeds are a good plant source of protein and contain 5 grams of protein per 2 tablespoons without the shell. 

Keep Colds at Bay

Cold and flu season are around the corner. Take advantage of the plentiful pumpkin seeds to give your immune system a boost. Pumpkin seeds are a good source of zinc, which plays a role in healthy immune function. 

Pureed pumpin in bowl

Healthy Cooking

Add pureed pumpkin to cooked cereals, smoothies and savory foods. It can replace oil, butter or margarine in baked goods to reduce fat. 

Good Source of Vitamin A

A pumpkin’s orange color comes from beta carotene, which converts to vitamin A in our bodies. Vitamin A is essential for preserving your eyesight, may lower the risk of certain cancers, supports a healthy immune system, reduces the risk of acne, supports bone health, and promotes healthy growth and reproduction. 
Nutritional facts provided by Mary-Jo Sawyer, VCU Health Register Dietitian