The orange pumpkin is a typical autumn vegetable. It is a cucurbit, just like the cucumber, zucchini or melon.

It originally came from South America, from where its seeds were brought to Europe. Today the pumpkin is cultivated almost all over the world; mainly due to its long shelf life without needing to be refrigerated. There are a variety of possibilities for processing and preparing pumpkin, thanks to the diversity of the different types of pumpkin. It can be roasted, grilled, steamed, gratinated, stuffed or pickled. Its subtle aroma can be perked up with strong spices or can be prepared as a sweet dish with the addition of fruit or sugar. The cores of many pumpkins can be served raw or roasted as a special delicacy. Pumpkin should not be confused with small ornamental gourds which contain cucurbitacin; which are bitter and inedible. This also applies to cucumbers and zucchini; if they have a bitter taste, they should not be eaten.

Season: From September to February

Nutritional Value Table

per 100 g edible portion
Energy Nutrients Minerals Vitamins
21 kcal Protein 0.6 g Sodium 1 mg A 0 mg
89 kJ Fat 0.1 g Potassium 274 mg B1 --
  Carbohydrates 4.5 g Calcium 18 mg B2 0.07 mg
  Dietary fibres 1 g Phosphorus 20 mg C 5 mg
    Magnesium 7 mg E 0.1 mg

Energy: 21 kcal, 89 kJ

Nutrients: Protein 0.6 g, Fat 0.1 g, Carbohydrates 4.5 g, Dietary fibres 1 g

Minerals: Sodium 1 mg, Potassium 274 mg, Calcium 18 mg, Phosphorus 20 mg, Magnesium 7 mg, Iron 0.4 mg

Vitamins: A 0 mg, B1 --, B2 0.07 mg, C 5 mg, E 0.1 mg

Did you know...?

Pumpkin is abundant in beta-carotene. It contains almost 95% water and large quantities of carbohydrates, calcium, iron, vitamin C and B.

1 portion a day corresponds to:

120 grams of pumpkin