Come fall, pumpkin is everyone’s favorite ingredient. But the squash deserves a spot in your diet year-round. Pumpkin is delicious, nutrient-packed, and incredibly versatile—you can put it in everything from soups to pastas to desserts. And experts say it offers an array of underrated benefits.
For example, it might surprise you to learn that pumpkin can impact your vision, your skin, and even your immune system. Nutritionists say the benefits don’t stop there, and they may have you ready to put the squash on your plate long before autumn leaves start falling.
We asked dietitians to answer all our questions about the seasonal favorite—including how eating pumpkin straight from the shell compares with the canned version—so you can maximize its benefits.
The Nutritional Value of Pumpkin
Let’s start with the basics. If you eat 1 cup of raw pumpkin, here’s what you can expect in the nutrition department:
- Calories: 30
- Protein: 1.2 g
- Carbs: 8 g
- Fat: 0.1 g
- Sugar: 3.2 g
- Fiber: 0.6 g
- Sodium: 1 mg
The Health Benefits of Pumpkin
Eye Health
“Pumpkin is an excellent source of the antioxidant vitamin A, which is important for eye health and may slow the development of macular degeneration,” says Keri Gans, R.D., author of The Small Change Diet. One cup of pumpkin packs a whopping 426 micrograms of vitamin A—that’s 197% of the nutrient’s daily recommended value.
Immune Function
Pumpkin is also a good source of vitamin C. One cup offers 9 milligrams of the nutrient—or 17% of its daily recommended value. Gans says vitamin C helps strengthen your immune system and even lowers your risk of developing certain cancers.
Clear Skin
Carotenoids—the organic pigments that give pumpkins their color—don’t just make pumpkins prettier. They also act as antioxidants, “which help boost skin health,” says Beth Warren, R.D.N., founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl.
Heart Health
Pumpkin is a good source of potassium and magnesium, two heart-healthy minerals most people don’t get enough of. One cup offers 340 milligrams (or 13% of the recommended daily intake) of potassium and 12 milligrams (or 3-4% of the recommended daily intake) of magnesium.
Digestive Function
Pumpkin also keeps your stomach happy. The squash offers 0.6 grams of gut-filling fiber, which might help lower your cholesterol and, of course, keeps you regular, Gans says.
Low Calorie
Because pumpkin is so high in filling fiber but so low in calories, it’s a great option to turn to if you’re trying to lose weight—or if you simply want to swap out a starchy side (say, mashed potatoes) for something a little lighter.
Is Canned Pumpkin Healthy?
Carving up a pumpkin can take lots of time and effort, so it’s understandable if you’d rather open a can and call it a day. And experts say canned pumpkin is still great when it comes to nutrition.
“Both canned pumpkin and fresh pumpkin are loaded with relatively comparable vitamins and nutrients,” Warren says. Just make sure the canned version is made of 100% pumpkin and that “nothing is added,” like sugar, Gans says.
Are Pumpkin Seeds Healthy?
If you love roasting—and snacking on—pumpkin seeds, we have good news: The tasty treat is packed with valuable nutrients. “Pumpkin seeds contain zinc, which can help your immune system fight off [common colds],” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.
A 1-ounce serving of pumpkin seeds also contains anti-inflammatory omega-3 fatty acids, up to 10 grams of plant-based protein, and other health-boosting minerals, like magnesium and manganese, Gans says.
Is Pumpkin Spice Healthy?
We hate to break it to you, but pumpkin spice doesn’t usually have pumpkin in it. Instead, it’s a blend of spices like cinnamon, nutmeg, cloves, allspice, and ginger.
But that isn’t a bad thing. “Spices are among the most concentrated sources of antioxidants and many other phytonutrients, so using herbs and spices is always recommended,” says Julie Upton, R.D., a registered dietitian and nutrition communications specialist. Just make sure the pumpkin spice you’re using doesn’t have added sugar.
The Best Way to Eat Pumpkin
By now, you probably know your pumpkin spice latte isn’t exactly a health food—and it’s not the only way to get your pumpkin fix. “Recognizing that pumpkin is not always associated with a pastry, cookie, or dessert is a nice way to rebrand the way you see pumpkin overall,” Keatley says.
Instead, he recommends grilling your pumpkin. Add grilled pumpkin slices to salads and soups, or simply pair it with your favorite protein. Gans likes making pumpkin soup and making roasted pumpkin fries. He even purees pumpkin and puts it in smoothies, oatmeal, and hummus.
