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Pumpkin Nutrition Facts, Health Benefits and Nutrients – Halloween Treats


Halloween won’t be Halloween without pumpkins and pumpkin treats. But if you think that pumpkins are just pies, candle holders and Jack-o-lanterns then you’re missing out on a great gastronomic delight which is one of nature’s perfect foods. Pumpkins are jam-packed with health-boosting nutrients and are not as scary as those Halloween pumpkin faces when it comes to your health. I’d love to tell you why.


Pumpkin is a super-food, no questions on that. Packed with calcium, dietary fibers, carbohydrates, potassium and carotenoids (alpha and beta carotene), pumpkin is way beyond decorative as many sees it. Below are the nutritional contents of pumpkins which will prove that it is highly nutritious as any other colored fruits are.

Pumpkin Nutrition Facts

Calcium 37 g
Carbohydrates 12 g
Dietary Fiber 3 mcg
Folate 21 mcg
Iron 1.4 mg
Magnesium 22 mg
Niacin 1 mg
Potassium 564 mg
Protein 2 g
Selenium 0.5 mg
Vitamin A 2650 IU
Vitamin C 12 mg
Vitamin E 3 mg
Zinc 1 mg
Calories 49

*Based on 1 cup serving, cooked, boiled and drained, without salt


  • Ideal for weight loss. Pumpkins are rich in potassium, low in calories and high in water content which makes it ideal resource to fluid retention.
  • A healthy food for the eyes. Carotenoids in pumpkins are important components which prevent cataracts, vision loss and other eye diseases.
  • Reduces inflammations. Beta-carotene and Vitamin C found in pumpkins reduce inflammation from pain brought on by diseases such as arthritis.
  • Reduces aging of the skin. Because pumpkins contain lots of anti-oxidants as well as Vitamins A and C, skin damages are reversed and signs of aging are reduced.
  • Boosts the immune system and reduces the risk of other diseases. The protective compound found in the seeds of pumpkins are responsible for shrinking the prostate and alleged by researchers as a preventing factor for prostate cancer. Also, zinc in pumpkins boosts the immune system and aids in bone density support.


Make your Halloween treats as nutritious as this super food by putting in some pumpkins in your cooking pans. Pumpkins are versatile and are not only eaten as pies – remember that. Pumpkins can also be used in waffles, biscuits and muffins.

Pumpkins are available throughout the seasons. So, including it in your regular diet would not be impossible