Nutritional breakdown of pumpkin

According to the USDA National Nutrient Database, one cup of pumpkin, cooked, boiled, drained, and without salt, contains:

• 49 calories
• 1.76 grams of protein
• 0.17 grams of fat
• 0 grams of cholesterol
• 12 grams of carbohydrate (including 2.7 grams of fiber and 5.1 grams of sugar)

Consuming one cup of cooked, canned pumpkin would provide well over 100 percent of our daily needs for vitamin A, 20 percent of the daily value for vitamin C, 10 percent or more for vitamin E, riboflavin, potassium, copper, and manganese, and at least 5 percent for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.

Of course, using fresh pumpkin and preparing it at home will deliver the most health benefits, but canned pumpkin is also a great choice. Be sure to steer clear of canned pumpkin pie mix, which is usually right next to the canned pumpkin in grocery stores and in a similar can but has added sugars and syrups.