Healthy Food Database

Pumpkin
The word pumpkin is said to have come from the Greek word "pepon" meaning large melon. The pumpkin is related to squash, cucumber and melons. There are numerous varieties of pumpkins, and while they come in many shapes and sizes, they all have yellowish-orange, firm, moist flesh and flat seeds inside. Most pumpkins are sold by variety, with the exception of the most common gray pumpkin. The most common varieties are butternut, jap, and golden nugget.

Select pumpkin with hard, thick skins that feel heavy for their size. If cut, look for bright yellow-orange flesh which has a sweet, nutty aroma. Avoid any with soft moist patches.

Store whole pumpkin in a cool, dark, well-ventilated place for up to 2 months. Once cut , wrap in plastic wrap and store in refrigerator for up to 7 days.

Pumpkins are always cheaper by the kg when bought whole.
Category: Vegetable
In Season: all year
To Buy:
Select pumpkin with hard, thick skins that feel heavy for their size. If cut, look for bright yellow-orange flesh which has a sweet, nutty aroma. Avoid any with soft moist patches.
To Store:
Store whole pumpkin in a cool, dark, well-ventilated place for up to 2 months. Once cut , wrap in plastic wrap and store in refrigerator for up to 7 days.
Tips & Tricks:
Buy a special pumpkin peeler to make the job of peeling a little safer.
Cooking Tips:
Steam, bake or add to stir-fries. Boiling pumpkin can cause it to fall apart. Golden nugget pumpkins can be baked whole. Pumpkin soup is very popular but many are made with cream and have a high fat content.

Nutrition per 1 Cup:

Weight (grams):
120
Carbohydrates, g:
7.7
Protein (g):
2.5
Saturated Fat, g :
0.4
Vitamin A:
Folic Acid:
Antioxidants:
Salicylates:
Low
Energy (kJ):
202
High GI > 70 :
Fat (g):
0.5
Monosaturated Fat , g:
0.1
Vitamin C:
Potassium:
Amines:
Low
Glutamates:
n/a

Benefits the Following Health Conditions:*

Cold and Flus
Eye Problems
Find recipes with Pumpkin

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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