Super source
Vitamin A
87.7 μg · 10% DV target
A versatile winter squash with a dense, earthy flesh that softens into a creamy texture when cooked, pumpkin is a nutrient-dense staple known for its exceptionally high concentration of plant pigments.
Pumpkin is classified by the USDA as a red and orange vegetable, a group specifically emphasized in dietary guidelines for its high concentration of beta-carotene (a pigment the body converts into vitamin A) .6
The seeds are a distinct nutritional component, providing a concentrated source of essential minerals including iron, zinc, and magnesium .1
Because pumpkin is high in water and low in energy density, it is frequently used in dietary patterns designed to manage calorie intake while maintaining nutrient requirements .510
Early research suggests that pumpkin-based foods, such as soups, may contribute to antioxidant capacity in specific populations, though more large-scale studies are needed to confirm these systemic effects .2
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
87.7 μg · 10% DV target
11.3 mg · 13% DV target
Store whole pumpkins in a well-ventilated area.
Apply to cut or sliced pumpkin wrapped tightly.
Pumpkins have a low carbon footprint and high yield per acre, though water usage varies by region.
The name 'pumpkin' originated from the Greek word 'pepon', meaning 'large melon', which was later nasalized by the French into 'pompon' and eventually 'pumpion' by the English.