Benefits of pumpkin Pumpkin has an impressive nutrient profile. One cup of cooked pumpkin (245 grams) contains Calories: 49 Fat: 0.2 grams Protein: 2 grams Carbs: 12 grams Fiber: 3 grams Vitamin A: 245% of the Reference Daily Intake (RDI) Vitamin C: 19% of the RDI Potassium: 16% of the RDI Copper: 11% of the RDI Manganese: 11% of the RDI Vitamin B2: 11% of the RDI Vitamin E: 10% of the RDI Iron: 8% of the RDI Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins. Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A. Moreover, pumpkin seeds are edible, nutritious and linked to numerous health benefits.
