Pumpkin (Cooked, Blended, Drained, with Salt) – Nutritional Breakdown
Pumpkin, when cooked, blended, and drained with a touch of salt, provides a nutrient-packed addition to a variety of dishes, offering both savory and sweet flavor profiles. Below is a detailed overview of its nutritional content and health benefits.
Ingredients Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 18.0 kcal |
| Protein | 0.72 g |
| Fat | 0.07 g |
| Saturated Fat | 0.037 g |
| Carbohydrates | 4.31 g |
| Fiber | 1.1 g |
| Sugar | 2.08 g |
| Calcium | 15.0 mg |
| Iron | 0.57 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 30.0 mg |
| Potassium | 230.0 mg |
| Sodium | 237.0 mg |
| Zinc | 0.23 mg |
| Copper | 0.091 mcg |
| Manganese | 0.089 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 4.7 mg |
| Thiamine (B1) | 0.031 mg |
| Riboflavin (B2) | 0.078 mg |
| Niacin (B3) | 0.413 mg |
| Vitamin B6 | 0.044 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 288.0 mcg |
| Vitamin E | 0.8 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This ingredient is naturally allergen-free and is suitable for most dietary needs, including those who avoid common allergens such as dairy, nuts, and gluten. Always check for cross-contamination if purchasing pre-cooked or packaged versions.
Dietary Preferences
Pumpkin is naturally plant-based and is a versatile ingredient for:
- Vegetarian & Vegan Diets: A nutritious choice for plant-based meals.
- Low-Calorie Diets: Ideal for weight-conscious individuals due to its low calorie content.
- Gluten-Free Diets: Naturally free from gluten, making it suitable for gluten-free diets.
- Diabetes-Friendly Diets: With moderate carbohydrate content and fiber, pumpkin is a good option for managing blood sugar levels.
Nutritional Benefits
Pumpkin is a low-calorie, nutrient-dense vegetable that provides an impressive array of vitamins and minerals. Here’s why it’s beneficial for your health:
- High in Vitamin A: With 288 mcg per 100g, pumpkin is an excellent source of Vitamin A, which is essential for eye health and immune function.
- Rich in Potassium: At 230 mg per 100g, pumpkin is a good source of potassium, which helps regulate blood pressure and supports heart health.
- Supports Digestive Health: With 1.1 grams of fiber per 100g, pumpkin aids in digestion and helps maintain a healthy gut.
- Contains Antioxidants: The Vitamin C content (4.7 mg) contributes to its antioxidant properties, which help protect the body from oxidative stress.
- Supports Skin Health: The high levels of Vitamin A and Vitamin E (0.8 mg) in pumpkin support healthy skin, making it a perfect ingredient in beauty-related recipes.
How to Incorporate Pumpkin into Your Meals
Whether you’re making soups, pies, smoothies, or savory dishes, pumpkin is a versatile ingredient that blends well with both sweet and savory flavors. Here are a few ideas on how to use pumpkin in your cooking:
- Soups & Stews: Add to a creamy base or combine with other root vegetables for a hearty fall-inspired soup.
- Baking: Pumpkin is a key ingredient in pies, muffins, and cakes, bringing moisture and a subtle sweetness to your baked goods.
- Salads & Sides: Roast pumpkin for a simple side dish, or add to salads for an autumnal touch.
- Smoothies: Blend with milk, yogurt, or fruit for a delicious, nutrient-packed smoothie.
Conclusion
Pumpkin (cooked, blended, and drained with salt) is not only a flavorful addition to your meals but also a low-calorie, nutrient-dense food that can support a variety of dietary needs. With its wealth of vitamins, minerals, and fiber, pumpkin is a powerful ingredient for promoting digestive health, boosting immune function, and providing a dose of antioxidants for overall wellness. Whether used in savory dishes, baked goods, or smoothies, it’s a versatile vegetable that brings a touch of fall to any recipe.
