Carb Info for Pumpkin

Pumpkins are not only jam-packed with vitamins, minerals, and phytonutrients, they have a lot less starch and sugar than related squashes such as butternut and acorn squashes. And don't forget to roast and eat the seeds.

More information about pumpkin, particularly on a low-carb diet.

Carbohydrate and Fiber Counts for Pumpkin

• ½ cup raw pumpkin, cubed: 3.5 grams effective (net) carbohydrate plus .5 gram fiber and 15 calories
• ½ cup canned or mashed cooked pumpkin: 6 grams effective (net) carbohydrate plus 3.5 gram fiber and 42 calories
• 4 oz raw pumpkin (¼ lb): 7 grams effective (net) carbohydrate and 29 calories

Glycemic Index for Pumpkin

One glycemic index study of "winter squash" reported an average of 41.

More Information about the Glycemic Index

Glycemic Load of Pumpkin

• ½ cup raw pumpkin, cubed: 2
• ½ cup canned or mashed cooked pumpkin:3
• 4 oz pumpkin (¼ lb): 4

More Information About the Glycemic Load

Health Benefits of Pumpkin

Pumpkin is an excellent source of vitamin A and all the carotenes, especially beta-carotene. It is also a good source of potassium, manganese, vitamin C, and magnesium. Canned pumpkin is a good source of vitamin K.

Low-Carb Recipes with Spaghetti Squash

• Pumpkin Pie with Pecan Crust
  
  
• Pumpkin Cheesecake
  
  
• Pumpkin Roll with Cream Cheese Filling
  
  
• Pumpkin Pecan Pancakes
  
  
• New World Pumpkin Soup
  
  
• Creamy Spicy Pumpkin Soup
  
  
• Ground Beef and Pumpkin Skillet Meal
  
  
• Hot Pumpkin "Cereal"
  
  

More Information About Pumpkin at Calorie Count.

_Sources:

_{Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).}

_{USDA National Nutrient Database for Standard Reference, Release 21.}