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r Pumpkin
See also Winter squash.Nutritional Profile
Energy value (calories per serving): Low
Protein: Moderate
Fat: Low
Saturated fat: Low
Cholesterol: None
Carbohydrates: High
Fiber: Very high
Sodium: Low
Major vitamin contribution: Vitamin A, B vitamins
Major mineral contribution: Potassium, iron (seeds)About the Nutrients in This Food
Pumpkins are very high in dietary fiber (soluble pectins), with moderate
amounts of sugar, a little protein, some vitamin C, and a truly extraordi-
nary supply of vitamin A derived from the deep yellow carotenes (includ-
ing beta-carotene) in the golden pumpkin flesh.
Pumpkin seeds are an excellent source of dietary fiber and are par-
ticularly high in insoluble cellulose and lignin (in the seed covering). They
are high in fat (primarily unsaturated fatty acids rich in vitamin E). Their
proteins are plentiful but limited in the essential amino acid lysine. They
are a good source of the B vitamin folate and nonheme iron, the form of
iron in plants.
One-half cup boiled pumpkin has 1.3 g dietary fiber, 6,115 IU vita-
min A (2.6 times the RDA for a woman, 2.1 times the RDA for a man),
and 5.8 mg vitamin C (8 percent of the RDA for a woman, 6 percent of the
RDA for a man).
One ounce dried pumpkin (or squash) seeds has 1.1 g dietary fiber, 13
g total fat (2.5 g saturated fat, 4 g monounsaturated fat, 5.9 g polyunsatu-
rated fat), seven grams protein, 16 mcg folate (4 percent of the RDA for a
woman, 53 percent of the RDA for a man).