Vegetable

Pumpkin

Health
ScoreA

Pumpkin is a nutrient-dense, low-calorie gourd rich in beta-carotene (vitamin A) and potassium, making it a longevity-supporting vegetable for eye health and cardiovascular function.

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Why Pumpkin scores 85

Nutrient density32

Protein quality8

Fiber content5

Healthy fats5

Bioactive compounds13

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin B6 15%Copper 12%Vitamin C 8.5%Riboflavin 7.2%Potassium 6.1%

Nutrition

per_100g

Calories

Protein

6.5g

Carbs

0.1g

Fat

0.5g

Fiber

Health benefits

Vision and eye health protection

strong evidence

Beta-carotene (provitamin A) accumulates in the retina as lutein and zeaxanthin, filtering blue light and protecting against age-related macular degeneration and cataracts

Blood pressure and cardiovascular regulation

strong evidence

High potassium content (340mg/100g) balances sodium-potassium gradients, reducing arterial stiffness and supporting endothelial function

Immune function enhancement

moderate evidence

Beta-carotene and vitamin C support mucosal immunity and T-cell differentiation, enhancing pathogen resistance

Glycemic control and metabolic health

moderate evidence

Low glycemic index, high soluble fiber, and polysaccharides moderate glucose absorption and improve insulin sensitivity

Cognitive and methylation support

moderate evidence

Choline acts as a methyl donor in one-carbon metabolism, supporting acetylcholine synthesis for memory and cognitive reserve

Pairs well with

·Pair with olive oil because fat-soluble beta-carotene absorption increases 5-13 fold when consumed with dietary fat
·Combine with black pepper (piperine) because it enhances carotenoid bioavailability and reduces first-pass metabolism
·Pair with leafy greens (spinach, kale) because complementary carotenoid profiles (lutein, zeaxanthin, beta-carotene) synergize for macular health
·Combine with legumes (lentils, chickpeas) because pumpkin's carbohydrates lower the meal glycemic index while legume protein increases satiety and amino acid balance

Practical tips

·Best timing: Pumpkin's low glycemic impact and high satiety make it suitable for any meal. Fat-soluble carotenoid absorption is enhanced when paired with dietary fat, making it ideal at lunch or dinner alongside olive oil-based dressings.
·Select pumpkins with deep orange color and firm skin—more pigment indicates higher carotenoid concentration; store in cool, dark conditions (50-55°F) for up to 3 months
·Roast pumpkin flesh at 400°F with olive oil to enhance carotenoid extraction and create a naturally sweet side; puree for soups to maximize nutrient accessibility
·Use canned pumpkin (unsweetened, no added spices) as a convenient alternative—thermal processing actually increases beta-carotene bioavailability compared to raw
·Don't discard seeds: toast pumpkin seeds separately for magnesium (168mg/ounce) and zinc, complementing the flesh's nutrient profile
·Consume pumpkin in portions of 100-200g several times weekly for sustained beta-carotene intake without excess calorie burden