It’s that time of year again—pumpkin everything! From pumpkin spice lattes to pumpkin pie, this seasonal favorite takes over menus and grocery aisles. But did you know that pumpkin isn’t just delicious—it’s also packed with health benefits?

Pumpkin 101: What You Need to Know

Pumpkin is a member of the squash family, making it a cousin to cucumbers, zucchini, butternut squash, and even melons. While it’s technically a fruit (since it contains seeds), it’s often classified as a vegetable due to its lower sugar content.

Pumpkin is Calorie-Friendly

One serving of pumpkin purée contains only 50 calories, 7 grams of carbohydrates, and 3 grams of fiber, making it a nutrient-dense and satisfying choice. However, be mindful of pumpkin pie filling—it contains an extra 100 calories from added sugar!

Dietitian Tip: When shopping, opt for 100% pure pumpkin. The only ingredient should be pumpkin!

The Health Benefits of Pumpkin

Pumpkin isn’t just for decorating—it’s a powerhouse of nutrition with multiple health benefits:

1. Heart Health

Pumpkin is rich in fiber and plant polyphenols, particularly antioxidants like beta-carotene, which help reduce the risk of heart disease. Antioxidants protect against oxidative damage, which can lead to atherosclerosis (the buildup of fats and cholesterol in the arteries).

2. Immune System Support

Pumpkin is packed with Vitamin A, Vitamin C, and Zinc—nutrients essential for immune system regulation, white blood cell production, and immune cell function. Eating pumpkin may help keep your immune system strong year-round.

3. Eye Health

Beta-carotene plays a key role in eye health by aiding the retina’s ability to absorb light. It also helps protect against macular degeneration due to its anti-inflammatory properties. Eating colorful fruits and vegetables—especially those in the yellow, orange, and red family—supports long-term vision health.

How to Eat More Pumpkin

To get the most benefits, choose whole, unprocessed pumpkin options. The easiest way is to buy canned pumpkin purée or roasted pumpkin seeds. Avoid heavily processed pumpkin-flavored baked goods, syrups, or candies, as they contain minimal real pumpkin. Instead, try these delicious and nutritious ways to incorporate more pumpkin into your diet:

• Add to chili or curries for extra creaminess
• Roast pumpkin seeds for a crunchy snack
• Use in homemade baked goods like muffins, cookies, or pancakes
• Stir into overnight oats or yogurt
• Sprinkle pumpkin pie spice into coffee grounds for a DIY pumpkin-infused coffee

The Truth About Pumpkin Spice Lattes

Love a pumpkin spice latte? A standard 12oz (tall) PSL contains 300 calories and 39 grams of sugar. According to the American Heart Association, the recommended daily limit for added sugar is 36 grams (9 tsp) for men and 24 grams (6 tsp) for women—meaning one PSL could exceed your daily sugar intake.

Dietitian Tip: Reduce the sugar by ordering a tall PSL with only 1-2 pumps of syrup and skipping the whipped cream. Or, make your own healthier version at home!

Baking with Pumpkin: A Smart Ingredient Swap

Pumpkin purée is a fantastic alternative in baking to reduce fat and calories while adding fiber and nutrients. Use it as a replacement for common baking ingredients:

• Egg: Substitute 1 egg with ¼ cup pumpkin purée
• Oil: Replace oil one-to-one with pumpkin purée
• Butter: Use ¾ cup pumpkin purée for every 1 cup of butter

The Bottom Line

Pumpkin is more than just a fall favorite—it’s a nutritional powerhouse with benefits for heart health, immunity, and eye health. By incorporating pure pumpkin into your meals and making mindful choices, you can enjoy the seasonal flavors while nourishing your body.

For more nutrition tips and healthy seasonal recipes, follow Danielle Rancourt, Registered Dietitian!