Pumpkin Puree

Pumpkin puree is a smooth, versatile ingredient made by cooking and mashing pumpkin flesh, typically from sugar pumpkins or pie pumpkins. It serves as a base for soups, pies, and baked goods, and is a staple in North American autumn cuisine, especially around Thanksgiving.

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🍽️ Nutrition at a glance

Pumpkin puree is low in fat and protein but provides a good source of carbohydrates, primarily from natural sugars and fiber. It is rich in beta-carotene (which converts to vitamin A), vitamin C, and potassium, with a typical 1/2 cup serving containing around 40-50 calories.

Nutrition breakdown

Calories	83 kcal
Protein	2 g
Carbs	20 g
Fat	0.3 g
Fiber	7.1 g
Sugar	8 g
Sodium	12 mg
Potassium	564 mg
Vitamin A	12231 IU
Vitamin C	14.5 mg
Vitamin E	2.0 mg
Vitamin K	33.1 mcg
Iron	2.8 mg
Magnesium	22 mg
Manganese	0.3 mg

Per 1 cup (245 g) · estimated, varies by recipe

💡 What's interesting

Nutritionally, its deep orange color comes from beta-carotene, a powerful antioxidant. Culturally, it's iconic in American fall traditions, symbolizing harvest and holidays, and its seeds are also roasted as a popular snack.