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Pumpkin Picks an FCHS Article published on October 29, 2025 written by Christine Zellers, MPP and Anneliese Kuemmerle, MS, RDN
As we gear up for Halloween, pumpkins of all shapes and sizes can be seen decorating porches and tablescapes. We carve them, paint them, display them, and enjoy pumpkin spice flavored treats. Have you tried enjoying them as a vegetable? Pumpkins and other winter squash like butternut and acorn squash pack in a lot of nutrients while being low in calories. This seasonal staple is a great addition to your diet as we enter cold and flu season.
One cup of fresh cooked pumpkin has only 50 calories, making it a low-calorie addition to your plate. One serving is an excellent source of potassium, offering more potassium than a banana! Getting enough potassium each day helps regulate blood pressure and lower your risk for stroke. Pumpkin’s vibrant orange color comes from beta-carotene, an antioxidant that our bodies convert to vitamin A. One cup of pumpkin contains 100 percent of the Recommended Dietary Allowance (RDA) of Vitamin A we need each day. Pumpkin is also a good source of vitamins E and C. Choosing foods like pumpkin that are high in these vitamins can help your immune system. Vitamin A plays a role in the development of immune system cells, and vitamins C and E act as antioxidants, helping the body repair damage and inflammation after an immune response. When our bodies do not get enough of these nutrients, our immune system has a harder time fighting off infection.
Adding pumpkin to your plate is a great way to increase your intake of fiber. According to the Dietary Guidelines for Americans, more than 90 percent of women, and 97 percent of men, do not meet recommended intakes for fiber. Fiber has many health benefits, from heart health to gut health. Eating a variety of high fiber foods from different fruits, vegetables, whole grains, and legumes helps increase the diversity of “good” bacteria living in your gut. This can also help your immune system. Researchers estimate that 70 percent of our immune system lives in our gut and interacts with these “good bacteria.”
There are many ways to enjoy pumpkin beyond the basics of pie and pumpkin spice coffee drinks. These are high in calories, added sugar, and fat. Think of them as a here-and-there treats, not as regular parts of your diet. Carving jack-o-lanterns with little ones? Try roasting the seeds with a little vegetable oil. One quarter cup of unshelled pumpkin seeds is a good source of magnesium and an excellent source of zinc. Zinc is another mineral that is crucial for immune function. Roasted pumpkin seeds are delicious in a trail mix blend, as a crunchy addition to salads, or even as a garnish for soups.
Smaller pumpkin varieties are less stringy than the large carving varieties, so start small! Peeled and cubed pumpkin can be roasted just like butternut squash or sweet potatoes, and can be seasoned to be sweet or savory. For a sweet side dish, try roasting with cinnamon, apples, and cranberries. Looking for something savory? Pumpkin is also delicious roasted with chili powder, garlic, and cumin.
Canned pumpkin puree is another easy way to add pumpkin to your diet. Pumpkin puree can be added to soups, chili, risotto, and even mac and cheese! Try replacing half of the butter or oil in a baking recipe with pumpkin puree. Pumpkin puree also adds natural sweetness and can help you cut back on the amount of sugar in a recipe. According to the Academy of Nutrition and Dietetics, you can eliminate up to 25 percent of the sugar in a baking recipe without affecting the quality of the finished product. Whether you opt for sweet or savory, we hope pumpkins find a place on your plate this fall!