Vegetable

Pumpkin

Pumpkin means thick-skinned winter squash for eating—not only watery carving types. Good flesh is dense and sweet; seeds toast into pepitas; puree freezes well. Roast for soup, pie, risotto, and curry. Choose heavy, sound fruit. Stringy wet flesh suits stock more than pie—pick dense cultivars for baking.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Flesh

Fruit

Seeds

Skin

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Dickinson

Cinderella

Jarrahdale

Cucurbita pepo

Connecticut Field

Small Sugar

Sugar Pumpkin

Rouge Vif d'Etampes

Characteristics

Preparations

BlanchedBoiledChilledChoppedDicedDriedFermentedFreshFrozenGrilledHalvedJulienneMincedPeeledPickledQuarteredRoastedSaltedShreddedSlicedSmokedSteamedWhole

Provenance

BiodynamicExport CertifiedFair TradeFarm AssuredHeirloomLocally GrownNon-GMOOrganicPesticide FreeRegenerativeSeasonalSingle Origin

Sources

GreenhouseHydroponicIndoor FarmedOutdoor FarmedWild

Traits

DenseEarthyMildMoistOrangeSweet

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 35.4

Amount per 100 g

Total Fat 0.28 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.15 g
Cholesterol 0 mg
Sodium 20.3 mg
Salt 0.05 g
Total Carbohydrate 7.37 g
Dietary Fibre 2.33 g
Total Sugars 3.06 g
Complex / starch 2 g
Protein 2.04 g
Water 90 g

Detailed nutrients

Energy 35.4 kcal
Water 90 g
Carbohydrates 7.37 g
- Sugars 3.06 g
  - Monosaccharides 2.14 g
  - Disaccharides 0.92 g
- Starch 2 g
  - Amylose 0.5 g
  - Amylopectin 1.5 g
  - Digestible Starch 1.7 g
  - Resistant Starch 0.2 g
- Fibre 2.33 g
  - Soluble Fibre 0.82 g
  - Insoluble Fibre 1.51 g
Protein 2.04 g
- Plant Protein 1.94 g
Fat 0.28 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
  - Omega-3 0.02 g
  - Omega-6 0.08 g
Vitamins 122 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.6 mg
- Vitamin B5 — Pantothenic Acid 0.3 mg
- Vitamin B6 0.15 mg
- Vitamin B7 — Biotin 1.5 µg
- Vitamin B9 — Folate 29 µg
- Vitamin C 47 mg
- Vitamin E 0.38 mg
- Vitamin K 23.4 µg
Minerals 530 mg
- Major Minerals 524 mg
  - Calcium 62 mg
  - Sodium 20.3 mg
  - Potassium 442 mg
- Trace Minerals 6.1 mg
  - Iron 0.7 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 47 · vitamin-a: 20 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.6 · vitamin-b5-pantothenic-acid: 0.3 · vitamin-b6: 0.15 · vitamin-b7-biotin: 1.5 · vitamin-b9-folate: 29 · vitamin-e: 0.38 · vitamin-k: 23.4 ·

Minerals

Sodium: 20.34 · Potassium: 442 · Calcium: 62 · Iron: 0.7 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Pumpkin.

Pairs well with

Classic and complementary matches

Butter
CinnamonPie and soup
Cream
Garlic
Nutmeg
SageRisotto

Usually avoid with

Often clash in flavour or tradition

History

1000 BCE

Pumpkin was used as a vegetable food in regional diets long before industrial packing and global year-round supply.

1700

Trade, migration, and selection spread distinctive Pumpkin types and preparations into new climates and cuisines.

1950

Modern production, storage, and transport made Pumpkin a regular purchase far from where it is grown or raised.

2000

Cooks now treat Pumpkin as both staple and specialty, with more attention to provenance, variety, and form.