Pie Pumpkin Nutritional Information and Overview
Pie pumpkins, known for their sweet, rich flavor and dense, smooth flesh, are a fantastic ingredient in both savory and sweet dishes, such as pies, soups, and baked goods. This nutritious vegetable, packed with vitamins and minerals, is a great addition to a healthy, well-balanced diet. When preparing pie pumpkins for recipes, they are often roasted, puréed, or cooked in various ways, bringing out their natural sweetness and rich texture.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Energy (Calories) | 204 kcal |
| Protein | 4.5 g |
| Total Fat | 9.3 g |
| – Saturated Fats | 3.17 g |
| Carbohydrates | 26.4 g |
| – Dietary Fiber | 0.0 g |
| – Sugars | 0.0 g |
| Minerals | |
| – Calcium | 94 mg |
| – Iron | 1.27 mg |
| – Magnesium | 19 mg |
| – Phosphorus | 98 mg |
| – Potassium | 186 mg |
| – Sodium | 225 mg |
| – Zinc | 0.46 mg |
| – Copper | 0.066 mcg |
| – Manganese | 0.198 mg |
| – Selenium | 7.1 mcg |
| Vitamins | |
| – Vitamin C | 1.7 mg |
| – Thiamine (Vitamin B1) | 0.092 mg |
| – Riboflavin (Vitamin B2) | 0.201 mg |
| – Niacin (Vitamin B3) | 0.782 mg |
| – Vitamin B6 | 0.047 mg |
| – Folate | 11 mcg |
| – Vitamin B12 | 0.09 mcg |
| – Vitamin A | 426 mcg |
| – Vitamin E | 0 mg |
| – Vitamin D2 | 0.0 mcg |
Health Benefits of Pie Pumpkin
Pie pumpkins are a rich source of Vitamin A, which is essential for maintaining healthy vision, immune function, and skin. They also contain small but beneficial amounts of Vitamin C, which supports the immune system, and folate, which is important for cell growth and metabolism.
The minerals found in pie pumpkins, like calcium, iron, and magnesium, contribute to the health of bones, blood, and muscle function. Their moderate potassium content supports heart health and fluid balance in the body.
Despite their slightly higher carbohydrate content, pie pumpkins are an excellent choice for those looking to enjoy a naturally low-fat and nutrient-rich vegetable, providing fiber and essential nutrients without being overly high in calories.
Dietary Considerations
Pie pumpkins are naturally gluten-free, making them an excellent option for individuals with gluten sensitivities or celiac disease. Additionally, they are naturally low in sugar and can be incorporated into a variety of vegan or vegetarian recipes. Their creamy texture makes them a wonderful substitute for fats or dairy in many dishes, catering to those with dairy-free or vegan dietary needs.
In terms of allergen information, pie pumpkins are free from common allergens such as nuts, dairy, and soy, making them a safe and versatile option for those with food allergies.
Preparation Tips
When preparing pie pumpkins, they can be roasted whole, cubed, or puréed depending on the recipe. Roasting helps bring out the natural sweetness, making it perfect for savory dishes like soups or sweet treats like pumpkin pie. For the best results, make sure to remove the seeds before cooking, or save them for roasting separately as a tasty snack.
Pie pumpkin can also be used in a variety of other recipes, from hearty casseroles to flavorful bread or muffins. Simply follow your recipe’s directions, ensuring that the pumpkin is fully cooked and puréed to achieve the desired texture.
In conclusion, pie pumpkins are a wonderful ingredient for a wide range of dishes. Their rich, naturally sweet flavor combined with their impressive nutritional profile makes them a great addition to any meal. Whether you’re looking to make a seasonal pie, a savory dish, or even a snack, pie pumpkins provide numerous health benefits, all while being a naturally delicious and versatile ingredient.
