With its bright orange color and subtly sweet flavor, pumpkin is the ultimate fall fruit.
This gourd also packs an impressive amount of nutrients. Just 1 cup of mashed pumpkin provides nearly 2 grams (g) of satiating protein and 3 g of gut-healthy fiber. That same amount also contains 706 micrograms (mcg) of vision-supporting vitamin A, 564 milligrams (mg) of blood pressure–regulating potassium, and 11.5 mg of immune–boosting vitamin C.
Pumpkin is also a rich source of beta-carotene. This pigment gives the fruit its characteristic orange color, and the body converts it to vitamin A. Beta-carotene acts as an antioxidant and has been linked to a lower risk of cardiovascular disease and cancer. It also strengthens the immune system and improves eye health.
The mild flavor and creamy texture of pumpkin make it easy to reap these nutrients in a variety of recipes. This fruit blends seamlessly into soup, baked goods, oats, chili, and more.
Learn seven healthy ways to incorporate pumpkin into your diet.
All Everyday Health recipes meet expert-developed nutrient goals, considering several dietary guidelines. Learn more about the methodology behind why the recipes on this list are healthy.
