Canned Pumpkin: Is It Actually Pumpkin & Is It Good for You?

There’s good purpose that canned pumpkin is taken into account by many to be a fall baking important. It’s tasty, tremendous handy and versatile — plus chock-full of vitamins, together with vitamin A and fiber.

Pumpkin puree is not the identical as canned “pumpkin pie filling,” which is usually sweetened and made with spices like cinnamon, clove, allspice and ginger.

What are you able to do with pumpkin puree? As defined extra under, you should use it in canned pumpkin recipes, together with pumpkin breads, pies, soups and even lattes.

What Is Canned Pumpkin?

Is canned pumpkin puree actually pumpkin? Whereas it is determined by the particular model, more often than not, sure.

Some manufacturers add sugar, preservatives and spices to their merchandise, whereas others are 100% pure pumpkin.

Is pumpkin puree the identical as canned pumpkin? Sure, each are cooked, pureed pumpkin.

Solely the “flesh” of the pumpkin is used to make puree, whereas the exhausting outdoors shell and pumpkin seeds are discarded. (If you happen to select to carve and cook dinner your personal pumpkin, undoubtedly put the seeds to make use of, since they’re filled with vitamins like magnesium, phosphorus, potassium, iron, zinc and copper.)

Diet Info

You in all probability already know the way tasty pumpkin treats like breads and muffins will be, however what might shock you is how spectacular canned pumpkin diet is also.

100% pure pumpkin puree is a superb supply of:

• Vitamin A/beta-carotene
• Fiber
• Vitamin C
• Potassium
• Manganese
• Iron
• Copper
• Antioxidants

A one-cup of canned pumpkin (roughly 245 grams) incorporates about:

• Energy: 83.3
• Complete Carbohydrates: 19.8 g
  • Fiber: 7.1 g
  • Sugar: 8.1 g
• Complete Fats: 0.7 g
  • Saturated Fats: 0.4 g
  • Polyunsaturated Fats: 0.04 g
  • Monounsaturated Fats: 0.1 g
  • Trans Fats: 0 g
• Protein: 2.7 g
• Sodium: 12.2 mg (0.5% DV*)
• Vitamin A: 1,910 mcg (212% DV)
• Vitamin Ok: 39.2 mcg (33% DV)
• Copper: 0.3 mg (33% DV)
• Pantothenic Acid: 1 mg (20% DV)
• Iron: 3.4 mg (19% DV)
• Manganese: 0.4 mg (17% DV)
• Vitamin E: 2.6 mg (17% DV)
• Magnesium: 56.4 mg (13% DV)
• Vitamin C: 10.3 mg (11% DV)
• Potassium: 505 mg (11% DV)
• Riboflavin: 0.1 mg (8% DV)
• Phosphorus: 85.8 mg (7% DV)
• Folate: 29.4 mcg (7% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Calcium: 63.7 mg (5% DV)

*Every day Worth: Percentages are primarily based on a weight loss program of two,000 energy a day.

Associated: Find out how to Carve a Turkey: Step-by-Step Information (Plus Recipes!)

Advantages/Makes use of

1. Very Excessive in Vitamin A

Pumpkin is a superb supply of beta-carotene, a precursor to the lively type of vitamin A that has antioxidant properties. Only a half-cup serving supplies way over your each day wants of vitamin A.

Vitamin A helps assist wholesome eyes and imaginative and prescient and in addition fights free radical harm that may hurt and age the pores and skin. Coupled with beta-carotene, two antioxidants present in pumpkin known as lutein and zeaxanthin may assist forestall cataracts and promote wholesome imaginative and prescient into older age.

2. Good Supply of Nutritional vitamins C and Ok

Along with supplying vitamin A, you’ll discover different nutritional vitamins inside pumpkin that act like antioxidants, together with nutritional vitamins C and Ok. Vitamin C helps defend cells and tissues from harm, repairs pores and skin cells, and helps a wholesome immune system.

Along with vitamin A, vitamin C may help defend towards formation of superb traces and wrinkles because of solar publicity, whereas additionally selling collagen synthesis.

Diets wealthy in vitamin Ok are linked to a lowered threat for bone-related points and coronary heart illness. Vitamin Ok additionally appears to assist forestall harm from free radicals and should lower the chance of sure varieties of cancers.

3. Excessive in Fiber

Like different winter squashes, pumpkin is stuffed with dietary fiber, which helps make you are feeling full, helps digestive well being, fights constipation and helps stabilize blood sugar ranges.

If you happen to’re making an attempt to handle your weight, pureed pumpkin may enable you to in the reduction of on sugar and added fats in recipes, comparable to by changing cheese, cream or oil. It’s a low-calorie meals with a excessive water content material, however it may nonetheless assist to fill you up.

4. Provides Coronary heart-Wholesome Potassium

Canned pumpkin is stuffed with electrolytes and minerals that assist a wholesome cardiovascular and immune system, together with potassium, magnesium and iron.

Potassium-rich meals and people containing magnesium assist normalize blood strain ranges and assist coronary heart well being, whereas iron is required to offer oxygen to crimson blood cells.

Moreover, you’ll discover loads of manganese inside pumpkin, which defends towards lack of bone density and fractures, whereas additionally offering anti-inflammatory advantages that promote cognitive, metabolic and joint well being. Manganese additionally helps the physique make the most of iron, which may help maintain ranges inside a traditional vary and forestall anemia (low iron).

5. Can Present Vitamins for Pets

Are you able to give canned pumpkin to pets? Sure, this can be a smart way so as to add fiber and antioxidants to your pet’s meal.

What sort of canned pumpkin is nice for canine? Solely give your canine plain canned pumpkin that’s unsweetened, since an excessive amount of sugar can upset your canine’s abdomen.

Find out how to Use (Recipes)

Typically you may need hassle discovering canned pumpkin puree as a result of it’s develop into a well-liked merchandise for autumn baking and vacation prep.

The place can you discover canned pumpkin? Search for it in main grocery store chains, well being meals shops or on-line in bulk.

Libby’s is without doubt one of the hottest manufacturers (and is 100% pure pumpkin puree), which most supermarkets inventory, particularly within the fall round Halloween and Thanksgiving. Some giant retailers comparable to Dealer Joe’s, Thrive Market, Entire Meals and Walmart additionally make their very own variations of canned pumpkin.

Are you able to eat canned pumpkin with out cooking it? Sure, as a result of it’s already cooked.

Nevertheless, combining it with spices and different components will make it style even higher.

When baking with pumpkin puree, strive utilizing a model that’s silky and creamy with a naturally candy style. Be sure it’s not too gritty or pulpy — or sweetened with additional sugar.

You’ll additionally need to search for a deep orange coloration reasonably than brown.

Strive utilizing canned pumpkin puree in a few of the following wholesome pumpkin recipes:

Dangers and Facet Results

Like different canned items, some canned pumpkin merchandise are excessive in sodium. You’ll additionally need to learn ingredient labels rigorously to keep away from these with added sugar.

Conclusion

• Canned pumpkin puree is cooked pumpkin, minus the shell and seeds. It has a easy texture and a barely candy style, even with none added sugar.
• Advantages embody supplying you with nutritional vitamins A, C and Ok; fiber; potassium; manganese; and extra. These assist assist wholesome eyes/imaginative and prescient, pores and skin, a robust immune system, and cardiovascular, digestive and skeletal well being.
• Is canned pumpkin wholesome for canine? Sure, this an important supply of vitamins for canine and is unlikely to trigger allergic reactions.
• When it comes to the place the place to purchase canned pumpkin, take a look at locations together with main grocery shops, Dealer Joe’s, Walmart and Entire Meals.
• Use pumpkin puree in recipes together with soups, pies, marmalades, muffins and breads, and lattes.