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🎃
Cooked pumpkin Calories
Low-calorie and rich in vitamin A
CALORIES
GI
POTASSIUM
FIBER
Cooked pumpkin Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
4.9g
· 84%
Protein
0.7g
· 12%
Fat
0.1g
· 4%
Fiber
1.1g
Cooked pumpkin Vitamins & Minerals
Vitamins
Vitamin A
288µg · 32% DV
Vitamin E
1.1mg · 7% DV
B2
0.08mg · 6% DV
B5
0.3mg · 6% DV
Minerals
Potassium ⭐
230mg · 7% DV
Iron
1mg · 6% DV
Magnesium
12mg · 3% DV
Phosphorus
21mg · 3% DV
Cooked pumpkin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked pumpkin Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked pumpkin Contain Allergens?
No known major allergens
Which Diets Is Cooked pumpkin Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cooked pumpkin Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cooked pumpkin
Cooked pumpkin — Frequently Asked Questions
What is the best way to cook pumpkin for more flavor?
Roasting concentrates pumpkin’s natural sweetness and works well with a little olive oil, black pepper, garlic, or thyme. For a sweeter dish, try cinnamon with yogurt.
Does cooking pumpkin reduce its nutritional value?
Some heat-sensitive vitamins can decrease during cooking. However, cooking can make pumpkin’s beta-carotene easier for the body to use, so both boiling and roasting can fit a healthy diet.
Why does cooked pumpkin sometimes turn watery?
Pumpkin has a high natural water content and can absorb more water when boiled. For a drier texture, roast pieces in a single layer or drain boiled pumpkin well before mashing.
Can cooked pumpkin be frozen?
Yes. Cool it first, freeze it in airtight portions, and use it later in soups, purées, sauces, or baking. Its texture may become softer after thawing, so it is less suitable for salads.
How long does cooked pumpkin keep in the refrigerator?
Store it in a sealed container and use it within about 3 to 4 days. Discard it if it develops mold, an off smell, or excessive sliminess.
What foods go well with cooked pumpkin?
Yogurt, tahini, olive oil, walnuts, and chickpeas add flavor and make a pumpkin dish more satisfying. Including a source of fat can also support absorption of pumpkin’s carotenoids.
Is cooked pumpkin a good alternative to potatoes?
It can replace potatoes in soups, mash, and roasted dishes, but it has a sweeter flavor and softer texture. Garlic, herbs, spices, and acidic ingredients such as lemon can help balance its sweetness.
Does eating pumpkin at night cause weight gain?
Eating pumpkin in the evening does not by itself cause weight gain; overall eating habits matter more. It can be a useful alternative to heavily sweetened desserts when paired with protein-rich yogurt or another satisfying food.
Are pumpkin seeds nutritionally the same as cooked pumpkin?
No. Pumpkin seeds are much more concentrated in fat, protein, and energy, while cooked pumpkin is a water-rich vegetable with a very different role in a meal.
Who should be careful with cooked pumpkin?
People following an individualized blood-sugar management plan should consider portion size and the foods eaten alongside it. Anyone with diabetes, kidney disease, or a medically prescribed diet should follow advice from their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.