Elaine Moran Wellness

Healthy Habits, Delicious Life!

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Pumpkin

Health BENEFITS of Pumpkin:

High in Vitamin A (Carotenoids)

  • works as an antioxidant fighting damaging free radicals
  • promotes healthy eyes, bones, and skin
  • supports fertility and reproductive health
    (see full list here)

High in Vitamin C

  • works as an antioxidant fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strengthen the immune system
    (see full list here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues
    (see full list here)

High in Vitamin B6 (Pyridoxine)

  • helps the body convert food onto energy
  • supports a healthy nervous system
  • helps make oxygen-carrying red blood cells
    (see full list here)

High in Potassium

  • works with sodium to maintain fluid and electrolyte balance
  • monitors the electrical activity of the heart
  • required for proper nerve conduction and muscle contraction
    (see full list here)

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup mashed pumpkin, cooked = approximately 49 calories)

83%
Carbohydrates
13%
Protein
4%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 cup mashed pumpkin, cooked)

12g
Carbohydrates

1.8g
Protein

.2g
Fat

FIBER & NATURAL SUGARS

(grams per 1 cup mashed pumpkin, cooked)

2.7g
Fiber*

5.1g
Natural Sugars*

NET CARBS

(grams per 1 cup mashed pumpkin, cooked)

9.3g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.