Pumpkin Purée
Pumpkin purée for baking is a smooth, cooked, and mashed preparation made from specific varieties of pumpkin, often called 'pie pumpkins' or sugar pumpkins. Its typical ingredients are simply pumpkin, sometimes with a small amount of water, and it's a foundational ingredient in North American autumn and holiday baking.
🍽️ Nutrition at a glance
This purée is low in fat and protein but a good source of complex carbohydrates and dietary fiber. It is exceptionally rich in beta-carotene (which the body converts to vitamin A), and provides a notable amount of potassium, with a ½-cup serving containing roughly 40-50 calories.
Nutrition breakdown
| Calories | 83 kcal |
| Protein | 2.7 g |
| Carbs | 20.5 g |
| Fat | 0.2 g |
| Fiber | 7.1 g |
| Sugar | 8.1 g |
| Sodium | 12 mg |
| Potassium | 564 mg |
| Vitamin A | 12231 IU |
| Vitamin C | 12 mg |
| Vitamin E | 2.0 mg |
| Iron | 1.4 mg |
| Magnesium | 22 mg |
| Phosphorus | 74 mg |
| Manganese | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, its use is deeply tied to the North American Thanksgiving tradition, forming the base of the iconic pumpkin pie. Nutritionally, its vibrant orange color signifies a powerhouse of antioxidants, and its mild, slightly sweet flavor makes it a versatile ingredient for both sweet and savory dishes.
