📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 45 kcal | 2% | |
| Carbohydrates | 9.7g | 3% | |
| Dietary fibre | 1.1g | 4% | |
| Sugars | 4.9g | — | |
| GI (High) / GL (Low) | GI 75 / GL ~7 per serve | — | |
| Protein | 1.4g | 3% | |
| Vitamin A (beta-carotene) | 426µg RAE | 47% | |
| Vitamin C | 13mg | 14% | |
| Potassium | 340mg | 7% | |
| Vitamin B6 | 0.11mg | 7% | |
| Niacin (B3) | 0.9mg | 6% | |
| Vitamin E | 1.1mg | 6% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Pumpkin's deep orange flesh is one of the richest vegetable sources of beta-carotene — the carotenoid the body converts to vitamin A. At 426µg RAE of vitamin A per 100g (47% of daily needs), a single serve of pumpkin provides nearly half the daily vitamin A requirement. Vitamin A is essential for night vision, immune function, skin health and reproductive health. The rule of thumb holds: the deeper the orange, the higher the beta-carotene — Kent pumpkin (Japanese kabocha) is the most nutritious common variety.
Pumpkin provides 340mg of potassium per 100g — essential for blood pressure regulation by counteracting the effect of sodium on arterial walls. Combined with its beta-carotene, lutein and zeaxanthin content, pumpkin provides comprehensive cardiovascular antioxidant protection. Population studies consistently show that high vegetable carotenoid intake is independently associated with reduced cardiovascular disease risk.
Pumpkin is unusual among vegetables in providing meaningful amounts of all three key immune vitamins simultaneously: 47% RDI of vitamin A (immune cell production and differentiation), 14% RDI of vitamin C (immune cell function and antioxidant), and 6% RDI of vitamin E (cell membrane protection). This combination makes pumpkin a genuinely comprehensive immune-supporting food.
At 45 kcal per 100g, pumpkin is one of the most filling low-calorie vegetables available. The combination of water content, fibre, and the physical bulk of pumpkin flesh creates strong satiety signals relative to caloric density. Roasted or steamed pumpkin as a meal base or side dish provides substantial volume with minimal caloric impact — making it one of the most valuable vegetables for weight management strategies.
⚠️ Who should limit or avoid
While the glycaemic load of a typical serve of pumpkin is low (GL ~7), the GI of 75 is technically high. People with diabetes who monitor GI carefully should be aware of this distinction. Pairing pumpkin with protein (e.g. chicken, chickpeas) and fat reduces the glycaemic response further. Smaller portions of higher-GI vegetables like pumpkin are appropriate; very large portions (300g+) can raise blood glucose more than expected.
Consuming very large quantities of pumpkin (and other beta-carotene-rich foods) over extended periods can cause carotenodermia — a harmless yellowing of the skin (particularly on palms and soles) due to beta-carotene accumulation. This is not a health concern and reverses within weeks of reducing intake. It is essentially only relevant for people eating pumpkin as a dietary staple multiple times daily.
🛒 How to select & buy pumpkin
Kent pumpkin (Japanese kabocha) — most popular in Australia; dry, sweet, dense flesh with highest beta-carotene content; best for roasting, soups and curries. Butternut pumpkin (butternut squash) — smooth skin, less fibre, consistent texture; best for soups and purees. Queensland Blue — grey skin, dry sweet flesh; excellent for all uses and longest storage. Jap pumpkin and Crown Prince are also widely available with excellent flavour.
A mature, ripe pumpkin has a hard, dull (not shiny) skin that resists scratching with a fingernail. Shiny skin indicates immaturity. Check all surfaces for soft spots, which indicate internal rot. The stem should be dry, cork-like and intact — a missing or fresh-cut stem shortens storage life significantly. Rap with your knuckles — a hollow sound indicates good internal quality.
When selecting pre-cut pumpkin, choose the deepest orange flesh available — the intensity of colour directly corresponds to beta-carotene concentration. Pale yellow or cream-fleshed varieties like White Crown Pumpkin contain minimal carotenoids. For whole pumpkins where you can't see the flesh, Kent and butternut varieties reliably produce deep orange flesh.
🧊 Storage tips & shelf life
Whole, uncut pumpkin with intact stem stores remarkably well in a cool dark pantry or cellar. The hard skin acts as a natural barrier against moisture loss and bacteria. Queensland Blue and Hubbard varieties can last up to 6 months when properly cured. Avoid concrete floors — place on newspaper or wooden slats.
Once cut, pumpkin deteriorates much faster. Wrap cut pieces tightly in cling film or store in an airtight container. The cut surface will develop a slight dryness — trim this off before cooking. Cooked pumpkin (mashed, roasted, pureed) keeps 4–5 days in the fridge in a sealed container.
Pumpkin freezes best when cooked first — raw pumpkin develops an unpleasant texture when frozen. Roast or steam, cool completely, then portion into 200g serves and freeze flat in zip-lock bags. Pumpkin puree freezes particularly well in ice cube trays for adding to soups, sauces and smoothies.
📖 About pumpkin — complete guide
Pumpkin belongs to the Cucurbit family (Cucurbitaceae) alongside cucumbers, zucchini and melons — and has one of the longest cultivation histories of any vegetable, with archaeological evidence of pumpkin domestication in Mexico and Central America dating to 8,000–10,000 BCE. The varieties sold in Australian supermarkets today are primarily Cucurbita maxima (Kent, Queensland Blue, Hubbard) and Cucurbita pepo (butternut, many decorative pumpkins). The word 'pumpkin' is used in Australia, the US and New Zealand to refer to a range of winter squash varieties that are called 'squash' in the UK — the terminology reflects the Cucurbit's long history of divergent cultivation across different English-speaking cultures.
The GI paradox of pumpkin is worth understanding in detail because it is one of the most commonly misunderstood aspects of glycaemic index data in Australian nutrition discussions. Pumpkin has a measured GI of approximately 75 — classified as high — which leads many diabetes educators and dietitians to advise caution. However, the GI was measured using a standard 50g of available carbohydrate portion — which requires eating approximately 700g of pumpkin. A realistic 150g serve of pumpkin contains only 10g of available carbohydrate, giving a glycaemic load of approximately 7 — well within the low-GL range of 10 or less. This example illustrates why glycaemic load (GL) is a more practical guide than GI alone for vegetables with low carbohydrate density, and why blanket restriction of high-GI vegetables like pumpkin and carrot is not evidence-based nutritional advice for most people.