Is Pumpkin Good for You?

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Is pumpkin good for you? Pumpkins are more than a seasonal decoration or flavoring for lattes. They have a long history as a versatile and vital source of nutrition, said Denee Bex, a dietitian and diabetes care and education specialist in Farmington, N.M.

The pumpkin, which is a type of squash, is native to the Americas and was farmed by Indigenous communities “long before the arrival of Europeans,” Ms. Bex, who is Navajo, said.

And there are big benefits to their lasting popularity, she added. They are packed with nutrients like vitamins, minerals and fiber. Pumpkin is what nutrition experts call a nutrient-dense food, meaning it packs a big nutritional punch in exchange for relatively few calories, said Rachel Kopec, an associate professor of human nutrition at Ohio State University.

One cup of canned pumpkin, for example, contains 137 calories but provides more than 200 percent of the daily value for vitamin A, 36 percent of vitamin K, 25 percent of fiber and 22 percent of vitamin E. It’s also a good source of vitamin B6, vitamin C, magnesium, riboflavin, iron and potassium.

The vitamin A in pumpkin comes from plant pigments called carotenoids, which give pumpkin its golden color, and can be converted by the body into vitamin A, Dr. Kopec said. Vitamin A is vital for vision, pregnancy, skin health and immune function — the last of which is especially “important as we head into the colder months,” she said.

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Is pumpkin good for you to eat every day?

It is safe and healthy to eat pumpkin every day, but Campbell suggests sticking to only one serving per day—about half a cup of canned pumpkin and one cup of raw pumpkin – for a couple reasons. “Although pumpkins are great for you, they do contain a good amount of fiber,” says Menshulam.

When should we not eat pumpkin?

Pumpkin is healthy and considered safe for most. But some people might experience allergies after eating pumpkin. It’s mildly diuretic in nature and may harm people who take medicines such as lithium.