Part of the gourd family, pumpkin joins other delicious fruits, such as watermelon, cantaloupe and squash. Good when cooked or raw, they're not just for Halloween anymore! Raw pumpkin is low in calories and high in zinc, iron and fiber. Pumpkinsarealso high in vitamin C and beta carotene and help fight against muscular degeneration.

Canned pumpkin has a similar nutrient profile with slightly less fiber than its fresh counterpart, but it has more bioavailable beta carotene due to the heat of the canning process. As an added plus, pumpkin seeds are a good source of protein, fiber, iron, magnesiumand phosphorus, so be sure to add both to your NutriBlasts!

Selection Process

Choose smaller pumpkins without any blemishes, as these contain more tender, flavorful flesh. Be sure the finish is not shiny unless waxed by the grower, as this indicates that the pumpkin was picked too soon.

Nutrition Facts

Serving Size: 1 cup (1" cubes) (116.0 g)

Amount Per Serving

Calories: 30.2

% Daily Value*

Total fat 0.1g 0.2%

Saturated Fat 0.1g 0.3%

Cholesterol 0.0mg 0.0%

Sodium 1.2mg 0.0%

Total Carbs 7.5g 2.5%

Dietary Fiber 0.6g 2.3%

Sugars 3.2g

Alcohol 0.0g

Protein 1.2g

Vitamin A 197.5% Vitamin C 17.4%
Calcium 2.4% Iron 5.2%
Vitamin D 0.0% Vitamin E 4.1%
Vitamin K 1.6% Thiamin 3.9%
Riboflavin 7.5% Niacin 3.5%
Vitamin B-6 3.5% Folate 4.6%
Vitamin B-12 0.0% Panto. acid 3.5%
Phosphorus 5.1% Magnesium 3.5%
Zinc 2.5% Selenium 0.5%
Copper 7.4% Manganese 7.3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.