FoodScore
0/ 100
Goodcondiment· 100 g

Pumpkin Cooked

Pumpkin Cooked earns a 'Good' FoodScore of 62/100, primarily due to its status as a minimally processed whole food and its notable vitamin A content.

  • A 100g serving is low in calories, providing only 20 calories.
  • Excellent source of Vitamin A, contributing 32% of the Daily Value per 100g.
  • It is a minimally processed whole food, classified as NOVA 1.
  • Contains minimal sodium at 1mg and no added sugar.
  • Provides 1.1g of fiber per 100g, supporting digestive health.
  • Scores +3 points above the condiment category average (59/100 across 17 foods).
Fiber
1.1g
4% of Daily Value
Protein
0.72g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin A)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

Pumpkin Cooked achieves a 'Good' FoodScore of 62 out of 100, reflecting its strong nutritional profile as a whole food. A significant bonus of +10 points is awarded because it is a minimally processed food, categorized as NOVA 1, meaning it retains most of its natural integrity without extensive processing. Additionally, its impressive Vitamin A content contributes a +2 bonus, as 100 grams provides 32% of the Daily Value. The food's low calorie count, at just 20 calories per 100 grams, along with its minimal fat (0.07g total fat, 0.04g saturated fat) and virtually no sodium (1mg), further contribute to its favorable score by avoiding common penalties. The absence of added sugars also prevents any deductions. While its fiber content of 1.1 grams per 100 grams is beneficial, it is not high enough to earn a specific bonus. To achieve an even higher score, pumpkin would need to contain higher amounts of other key micronutrients or protein, or a significantly greater fiber content.

Health benefits

What the nutrients in pumpkin cooked actually do for you, grounded in established dietary science.

Supports Vision and Immune Function

Pumpkin is an excellent source of Vitamin A, a crucial nutrient for maintaining healthy vision, especially in low light. A 100-gram serving provides 32% of the Daily Value for Vitamin A, primarily in the form of beta-carotene, which the body converts into active vitamin A. This nutrient also plays a vital role in immune system function, helping to regulate immune responses and protect against infections. Including pumpkin in your diet regularly can contribute significantly to meeting your daily Vitamin A needs, supporting both eye health and overall immunity. While beneficial, it's important to consume a variety of colorful fruits and vegetables to ensure a broad spectrum of nutrient intake.

Aids in Weight Management

With only 20 calories per 100 grams, cooked pumpkin is a low-calorie food that can be a valuable addition to a weight management plan. Its high water content and modest fiber (1.1g per 100g) can contribute to feelings of fullness and satiety, which may help reduce overall calorie intake. Foods that are low in calorie density allow for larger portion sizes without significantly increasing calorie load, making them satisfying options. Incorporating pumpkin into meals can add volume and nutrients without excess calories, supporting efforts to maintain or achieve a healthy weight. However, portion control with other ingredients in pumpkin dishes, such as added fats or sugars, is still important.

Promotes Digestive Health

Pumpkin contains dietary fiber, with 1.1 grams per 100-gram serving, which is beneficial for digestive health. Fiber adds bulk to stool, helping to promote regular bowel movements and prevent constipation. It also acts as a prebiotic, feeding beneficial gut bacteria and contributing to a healthy gut microbiome. A well-functioning digestive system is essential for nutrient absorption and overall well-being. While 1.1 grams is a modest amount, regular consumption of pumpkin as part of a fiber-rich diet can contribute to your daily fiber goals. For optimal digestive health, a diverse intake of fiber from various plant sources is recommended.

Supports Blood Pressure Regulation

Pumpkin provides potassium, with 230mg per 100-gram serving, contributing 5% of the Daily Value. Potassium is an essential mineral that plays a critical role in maintaining fluid balance and regulating blood pressure. It helps to counteract the effects of sodium in the body, which can be beneficial for cardiovascular health. Dietary guidelines emphasize the importance of consuming potassium-rich foods to support healthy blood pressure levels. Including pumpkin in your diet can be a small but consistent step towards increasing your potassium intake. However, for significant blood pressure management, a comprehensive dietary approach rich in fruits, vegetables, and whole grains is most effective.

How to eat it

Cooked pumpkin is a versatile ingredient in the US diet, often associated with autumn but available year-round in canned form. It's commonly used in both sweet and savory dishes, from pies and muffins to soups and stews. As a minimally processed vegetable, it can easily be incorporated into various meals to boost nutrient intake. A typical serving might range from 1/2 cup to 1 cup, depending on the dish.

For a simple side, roast fresh pumpkin cubes with a drizzle of olive oil and a pinch of salt and pepper until tender and slightly caramelized, enhancing its natural sweetness.
Incorporate pureed cooked pumpkin into smoothies or oatmeal for an extra boost of Vitamin A and fiber without significantly altering the flavor.
Use canned pumpkin puree (ensure it's 100% pumpkin, not pie filling) as a healthy base for creamy soups, sauces, or even as a low-fat substitute for some oils in baking, leveraging its moisture and nutrient density.
Pair pumpkin with spices like cinnamon, nutmeg, and ginger to create comforting, flavorful dishes that are naturally low in calories and rich in beneficial compounds.
Things to keep in mind

Cooked pumpkin is generally considered safe for consumption by most individuals at normal serving sizes. There are no widely documented common allergies specifically to pumpkin. Its fiber content is moderate, so it is unlikely to cause significant gastrointestinal distress for most people. Individuals with specific dietary restrictions or conditions, such as those managing blood sugar, should be mindful of what pumpkin is paired with, especially in sweetened preparations. Overall, pumpkin is a nutritious and well-tolerated food with few known cautions.

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Reader questions
Is cooked pumpkin healthy?
Yes, cooked pumpkin is considered very healthy. It's a minimally processed whole food (NOVA 1) that is low in calories, fat, and sodium, with no added sugar. It's particularly rich in Vitamin A, providing 32% of the Daily Value per 100g, which is vital for vision and immune function. Its fiber content also supports digestive health.
Is cooked pumpkin good for weight loss?
Cooked pumpkin can be an excellent food for weight loss. It is very low in calories, with only 20 calories per 100g, and has a good water content. This means you can eat a larger portion to feel full without consuming many calories, supporting satiety and calorie control.
Is cooked pumpkin ultra-processed?
No, cooked pumpkin is not ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates it retains its natural integrity and is free from industrial processing, added sugars, unhealthy fats, and artificial ingredients often found in ultra-processed foods.
How can I prepare cooked pumpkin to maximize its health benefits?
To maximize health benefits, prepare cooked pumpkin simply. Roasting or steaming it without excessive added fats or sugars is ideal. Pairing it with other nutrient-dense foods like lean proteins or whole grains can create a balanced and nutritious meal. Using it in savory dishes like soups or stews can also be a great way to incorporate its vitamins and minerals.
What can I use as a substitute for cooked pumpkin?
If you need a substitute for cooked pumpkin, other winter squashes like butternut squash, acorn squash, or kabocha squash are excellent choices. They offer a similar nutrient profile, including Vitamin A, and can be used in many of the same culinary applications, providing comparable flavor and texture.
Does cooked pumpkin have a lot of sugar?
Naturally, cooked pumpkin has a very low amount of sugar and no added sugar. A 100g serving contains minimal natural sugars. This makes it a suitable choice for those monitoring their sugar intake, especially when compared to many processed foods. Be cautious, however, with pumpkin pie fillings or sweetened pumpkin products, which often contain significant amounts of added sugars.
Can cooked pumpkin help with digestion?
Yes, cooked pumpkin can aid digestion due to its dietary fiber content (1.1g per 100g). Fiber helps to promote regular bowel movements and can contribute to a healthy gut environment. While not extremely high in fiber, regular consumption as part of a balanced diet supports overall digestive health.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 168449)Updated 2026-04-20