The pumpkin is a member of the Cucurbitaceous family and consists of two types: “Pepo” (small varieties) and “maxima” (giant varieties).


Typically, pumpkins are sweet in taste, orange in colour and weigh approximately 10 kilograms.


The centre of a pumpkin is hollow, containing a plethora of white seeds which are attached to a pulpy substance.



Health Benefits


  • Provides an abundance of vitamins C and E (tocopherol), which combine to help the body fight infections and improve skin conditions. (1)


  • Provides generous doses of potassium used for controlling the heart rate and lowering blood pressure in the body. (2)


  • Supplies good levels of iron and copper which help to increase the amount of oxygen delivered to the body and prevents the onset of anaemia. (3)


  • A good source of manganese which is a cofactor with the antioxidant superoxide dismutase that helps eradicate harmful free radicals that cause cellular damage. (4)


  • The bright orange colour is carotene and indicates the beneficial phytonutrient of the pumpkin which converts to vitamin A in the body and provides powerful antioxidants which prevent heart disease, cancer and promote vision. (5)


  • The seeds of pumpkins are a concentrated source of minerals and vitamins, particularly protein where 100 grams provides the body with 30 grams of protein, 110% of the daily value in iron and zero cholesterol. (6)


  • The seeds contain the amino acid tryptophan, which is a precursor to serotonin, making it a vital phytonutrient which relaxes the body, calms the nerves, improves mood, sleep and synthesises neurons. (7)


Pumpkin Nutrition Facts

Serving Size: 100 grams, raw

  Amt. Per 
% Daily 
Calories 26
Calories from Fat 1
Total Fat 0 g 0%
Saturated Fat 0 g 1%
Trans Fat
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Total Carbohydrates 6 g 2%
Dietary Fibre 0 g 2%
Sugar 1 g
Protein 1 g
Vitamin A 148% Vitamin C 15%
Calcium 2% Iron 4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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