3 Reasons to Eat More Canned Pumpkin, Nutritionists Say

September 12, 2024

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The second it gets even a little bit cooler outside, it’s pumpkin season. Although myriad pumpkin products and the ubiquitous pumpkin spice latte seem to get all the attention, the actual pumpkin is the real nutritional hero. Pumpkin brings a cornucopia of nutrients to the table, and canned is a super convenient way to get all the benefits.

What is canned pumpkin good for?

Aside from pie, cookies, bread, and other treats, canned pumpkin makes a colorful and nutritious base for all kinds of recipes, says Min Krishnamurthy, MS, RD.

“You can whip up a pumpkin vinaigrette, blend it into a fall-flavored smoothie, elevate mashed potatoes or cauliflower, or mix it into your favorite store-brand pasta sauce,” she suggests.

Alternatively, “adding pumpkin purée to a hummus recipe is a great way to change up the flavor for fall and add in more nutrients,” says Melissa Boufounos, a certified holistic nutritionist specializing in sports medicine.

Is eating canned pumpkin good for you?

In a word: Yes. Here are some of the benefits of canned pumpkin.

1. It’s loaded with vitamins

“Pumpkin is high in vitamins A, C, and K, and can help to support a healthy immune system,” says Krishnamurthy.

Pumpkin, with its natural orange hue, has similar nutritional benefits as other orange fruits and veggies, such as oranges, peppers, carrots, and sweet potatoes. Beta carotene, the substance that gives orange fruits and vegetables their color, converts to vitamin A in the body, which is good for skin and eyes as well as a healthy immune system .

Also, vitamin K has heart-health benefits. And vitamin C is an antioxidant.

“Antioxidants help fight free radical cell damage” by inhibiting oxidation in the body, says Krishnamurthy. “Alongside beta-carotene [and vitamin C], pumpkin also contains two antioxidants called lutein and zeaxanthin, which can also help promote healthy vision and better-looking skin.”

2. It’s a good source of potassium

“Canned pumpkin is a good source of potassium,” says Boufounos. This electrolyte plays a role in maintaining a proper fluid balance in the body, preventing blood clots, maintaining healthy blood pressure, and preserving bone health.

“Most people, especially athletes, think of bananas when they hear they need to eat more potassium to replace what’s lost in sweat,” Boufounos notes. “A banana does have more potassium than a pumpkin, but canned pumpkin provides potassium with more fiber and less natural sugar.”

3. It has lots of fiber

Fiber is a real power player when it comes to balanced, nutritive eating, as it helps us feel full longer and is important for gut health. “Fiber helps support a healthy digestive system, promotes a feeling of satiety, and helps stabilize blood sugars,” says Krishnamurthy.

Canned pumpkin provides about 7 grams of fiber per cup, so it’s worth adding some to whatever is on your fall menu.

Bonus: Pumpkin spice adds a boost of nutrients

Though canned pumpkin is a nutritional powerhouse, the spices that go with it so well also come with a range of benefits. Pumpkin spice consists of a blend of warm spices such as cinnamon, ginger, nutmeg, and cloves, and “these kinds of spices add an antioxidant and anti-inflammatory boost,” Krishnamurthy says.