1. Highly nutritious
Pumpkin has an impressive nutrient profile. One cup of cooked pumpkin (245 grams) contains:
Calories: 49
Fat: 0.2 grams
Protein: 2 grams
Carbs: 12 grams
Fiber: 3 grams
Vitamin A: 78% of the Reference Daily Intake (RDI)
Vitamin C: 13% of the RDI
Potassium: 12% of the RDI
Copper: 25% of the RDI
Manganese: 9% of the RDI
Riboflavin: 15% of the RDI
Vitamin E: 13% of the RDI
Iron: 8% of the RDI
Small amounts of magnesium, phosphorus, zinc, folate, and several B vitamins.
Apart from being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water. It’s also very rich in beta-carotene, a carotenoid that your body turns into vitamin A.
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