per 100 grams
Carbohydrates 4.9 g
Proteins 0.7 g
Fats 0.1 g
Water 93.7 g
Sugar 2.1 grams
Fiber 1.1 grams
Trans Fats 0 ug
Ash 0.6 grams

Cooked Pumpkin

20 Calories per 100g

Cooked pumpkin is a staple of autumn cooking, and for good reason. With its bright orange color, sweet flavor, and creamy texture, it's the perfect addition to soups, pies, and casseroles. Not only is pumpkin delicious, but it’s also incredibly nutritious, loaded with vitamins, minerals, antioxidants, fiber, and more. Whether you roast it, bake it, or simmer it in a soup, cooked pumpkin is sure to make your meal tastier and healthier.

Let’s start with how to choose a pumpkin that’s right for cooking. Generally speaking, the small, sweet pumpkins known as “sugar pumpkins” or “pie pumpkins” make the best-tasting cooked pumpkin recipes. These types of pumpkins are smaller in size, typically five to eight pounds, and a deep orange color. Their flavor is more concentrated, and they’re naturally a bit sweeter than larger jack-o-lantern pumpkins. If you are unable to find sugar pumpkins, any type of sweet, ripe pumpkin will do.

Once you’ve chosen your pumpkin, the next step is to prepare it for cooking. Start by washing the exterior of the pumpkin with soap and water. Then cut off the top and bottom, so it sits flat and can be halved. Slice the pumpkin in half from top to bottom, then scoop out the seeds and strings from the middle. Finally, cut the halves into half-moon wedges, about one-quarter inch thick, making sure each piece has some of the skin still attached. From here, you can either roast, bake, or simmer your pumpkin.

Roasting is the most common way of cooking pumpkin, and is an easy process. Preheat your oven to 400 degrees Fahrenheit, then lightly coat the parchment-lined baking sheet with cooking spray or oil. Arrange the wedges of pumpkin on the baking sheet so they are not overcrowded, and sprinkle them with a bit of olive oil, salt, and pepper. Roast in the preheated oven for 25-30 minutes, flipping the wedges halfway through, until they are lightly browned and easily pierced with a fork.

Baking is another popular way of cooking pumpkin, and it yields a slightly different texture than roasting. Preheat your oven to 375 degrees Fahrenheit, then spread the wedges out on a parchment-lined baking sheet. Lightly coat the wedges with olive oil, and sprinkle them with salt, pepper, and any other seasonings of your choice. Bake for 25-30 minutes, until the pumpkin is golden brown and easily pierced with a fork.

Finally, you can also simmer your pumpkin in a soup or other liquid. This method is super easy and yields a creamier texture than either baking or roasting. To get started, heat a saucepan over medium heat and add a tablespoon of olive oil. Add the pumpkin wedges and cook until lightly browned, about 5 minutes. Add a cup of chicken stock or vegetable broth, then reduce the heat to low and simmer for 20-30 minutes, until the pumpkin is tender.

No matter which cooking method you choose, cooked pumpkin is a versatile and delicious addition to your meals. Its vibrant color adds a cheery pop of color to any dish, and its sweet flavor and creamy texture can stand on its own or work as part of a larger recipe. Plus, pumpkin is rich in fiber, which can help promote digestion and keep you feeling full for longer. So go ahead and give your recipes a nutritional boost with some cooked pumpkin!