Is Pumpkin the Healthiest "Orange" Fall Food?

vegan pumpkin pie
vegan pumpkin pie

As we dive into pumpkin season you will be excited to find pies, cookies, muffins and more all featuring this favorite fall ingredient. And it seems everyone can agree that “pure pumpkin” is pretty “healthy” right? Well you may be surprised to see how pumpkin stacks up to similar orange fall foods like sweet potato and butternut squash. Lets compare nutrition facts and see where you can get the most nutrient bang for your buck. Will you be piling even more canned pumpkin into your shopping cart this season?..

When it comes to orange-colored foods for fall you can probably name the most well-known for health: butternut squash, sweet potatoes and pumpkin. Lets check out how pumpkin stacks up..

Facts per 1/2 cup, mashed – Canned Pumpkin:
(Around) 44 calories. 280% RDA vitamin A. 4g fiber. 8% RDA iron.

Compared to:
1/2 cup mashed – sweet potato:
(Around) 100 calories. 300% RDA vitamin A. 1.7g fiber. 8% RDA iron.

1/2 cup mashed – butternut squash:
(Around) 50 calories. 45% RDA vitamin A. 2g fiber. 2% RDA iron.

Overall: So as you can see from these comparisons, the pumpkin and sweet potato are about on par with vitamin A – however the pumpkin is lower in calories than the sweet potato – by more than half! The butternut squash doesn’t even come close in terms of vitamin A. The pumpkin has the most fiber. And the pumpkin and sweet potato have more iron than the butternut squash.

So overall, you will be smart to add any of these foods to your diet! But if you want fiber, grab the pumpkin! And if you want vitamin A, grab the pumpkin or butternut squash. Go grab some cans and feel good about including plenty of pumpkin in your diet this holiday season. Including Vegan Pumpkin Pie (pictured above) recipe on Healthy. Happy. Life.


Read more from Kathy on her blog, Healthy. Happy. Life.

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More on Family Kitchen:

* Speculoos Pecan Maple Cheesecake (vegan)

Article Posted 3 years Ago
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