Pumpkin is a type of winter squash that’s technically a fruit, but it has the nutritional profile of a vegetable.

Pumpkin is a type of winter squash that’s technically a fruit, but it has the nutritional profile of a vegetable.

One cup of cooked pumpkin provides (1):

• Calories: 49
• Carbs: 12 grams
• Fiber: 3 grams
• Protein: 2 grams
• Vitamin A: 245% of the RDI
• Vitamin K: 49% of the RDI
• Vitamin C: 19% of the RDI
• Potassium: 16% of the RDI
• Copper, manganese and riboflavin: 11% of the RDI
• Vitamin E: 10% of the RDI
• Iron: 8% of the RDI
• Folate: 6% of the RDI
• Niacin, pantothenic acid, vitamin B6 and thiamin: 5% of the RDI