Canned Pumpkin with Salt: Nutritional Information & Health Benefits
Canned pumpkin, often found in most kitchens, is a versatile and nutritious ingredient. It is a convenient way to enjoy the health benefits of pumpkin all year round, especially during the colder months when fresh pumpkins might be harder to find. Canned pumpkin, typically prepared with a pinch of salt, provides a range of essential vitamins, minerals, and fiber. Here, we will explore its nutritional profile and highlight why itβs a great addition to your meals.
Ingredients & Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 34.0 kcal |
| Protein | 1.1 g |
| Fat | 0.28 g |
| Saturated Fats | 0.146 g |
| Carbohydrates | 8.09 g |
| Fiber | 2.9 g |
| Sugar | 3.3 g |
| Calcium | 26.0 mg |
| Iron | 1.39 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 35.0 mg |
| Potassium | 206.0 mg |
| Sodium | 241.0 mg |
| Zinc | 0.17 mg |
| Copper | 0.107 mcg |
| Manganese | 0.149 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 4.2 mg |
| Thiamin (B1) | 0.024 mg |
| Riboflavin (B2) | 0.054 mg |
| Niacin (B3) | 0.367 mg |
| Vitamin B6 | 0.056 mg |
| Folate (B9) | 12.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 778.0 mcg |
| Vitamin E | 1.06 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Canned pumpkin with salt typically contains no allergens beyond the natural components of pumpkin. However, it’s essential to check product labels as some canned products might contain preservatives or additives that could potentially cause allergic reactions. Always verify for any cross-contamination risk if you have specific allergies to spices or additives.
Dietary Preferences
- Vegan/Vegetarian Friendly: Canned pumpkin with salt is plant-based, making it suitable for both vegan and vegetarian diets.
- Gluten-Free: Itβs naturally gluten-free, making it a safe option for those with celiac disease or gluten sensitivity.
- Low-Fat: With less than 1g of fat per 100g serving, canned pumpkin is a healthy, low-fat option.
- Low-Sodium: While canned pumpkin contains sodium, the amount is moderate, but it may be higher if salt is added during processing. For those on a low-sodium diet, choosing a version without added salt or draining the liquid can be beneficial.
- Diabetic-Friendly: Due to its relatively low sugar content (3.3g per 100g), canned pumpkin can be incorporated into a balanced diet for individuals with diabetes when consumed in moderation.
- High in Fiber: The high fiber content (2.9g per 100g) supports digestive health and can help with satiety and weight management.
Health Benefits
Canned pumpkin with salt is more than just a convenient pantry staple. Packed with essential nutrients, this food offers several health benefits:
- Rich in Vitamin A: Canned pumpkin is an excellent source of beta-carotene, which the body converts into vitamin A. This nutrient supports eye health, boosts immune function, and promotes healthy skin.
- High in Fiber: The dietary fiber in canned pumpkin supports digestion by promoting regular bowel movements and preventing constipation. It also contributes to a feeling of fullness, which can help with weight management.
- Antioxidants: The presence of beta-carotene, vitamin C, and vitamin E makes canned pumpkin a powerful antioxidant-rich food that helps protect the body from oxidative stress and free radical damage.
- Heart Health: The potassium in canned pumpkin can help regulate blood pressure by balancing sodium levels, which is vital for heart health. Furthermore, its moderate iron content contributes to the transport of oxygen in the blood, supporting overall cardiovascular function.
- Supports Skin Health: Due to its high vitamin A content, pumpkin can contribute to a glowing complexion. This vitamin plays a crucial role in skin cell turnover, preventing signs of aging and promoting the healing of skin tissues.
Tips for Using Canned Pumpkin
- In Baking: Canned pumpkin is a star ingredient in fall-inspired desserts like pumpkin bread, pies, and muffins. Its natural sweetness and moist texture add richness to baked goods.
- In Soups & Stews: Use canned pumpkin to create creamy, comforting soups and stews. It adds depth of flavor and a velvety texture to your dishes.
- In Smoothies: Blend canned pumpkin with banana, almond milk, and your favorite spices like cinnamon and nutmeg for a delicious and nutritious smoothie.
- As a Side Dish: Mix canned pumpkin with a drizzle of olive oil, a sprinkle of herbs, and a dash of salt for a simple and healthy side dish.
- In Savory Dishes: Add canned pumpkin to curries, risottos, and pasta sauces for a unique twist and an extra boost of nutrients.
Conclusion
Canned pumpkin with salt is a nutritious, convenient, and versatile ingredient that can be easily incorporated into a variety of dishes. It is packed with essential vitamins, minerals, and fiber, all while being low in fat and sugar. Whether youβre baking a fall dessert, preparing a healthy soup, or adding extra nutrients to your meals, canned pumpkin is an excellent choice that enhances both flavor and health benefits. Always opt for varieties without added sugar or excessive salt to make the most of this naturally nutrient-dense vegetable.
