When is Pumpkin in Season?
- Fall
- Winter
Pumpkin is a type of winter squash available in fresh and canned forms. When picking a fresh pumpkin, choose one that is firm and heavy for its size. Pumpkin can be added to cookies, breads, pancakes, muffins, and pies. Save the seeds for roasting!
Fun fact: The largest pumpkin ever grown weighed 1,140 pounds.
Learning / Teaching Resources
- Pumpkin Recipes, Newsletters, Coloring Pages, and Other Resources. SNAP-Ed. Food Hero.
- Pumpkin Lesson Plan for Schools and Adults (PDF, 22.7MB). SNAP-Ed. South Dakota State University Extension.
- All About Winter Squash - Brochure (PDF, 3.9 MB). SNAP-Ed. Washington State University Extension.
Additional Resources
- Pumpkin Nutrition, Selection, Storage and Recipes. Foundation for Fresh Produce. Have a Plant®
- Canned Pumpkin Handout (PDF, 712 KB). USDA. USDA Household Foods List.
- Pumpkin Handout (PDF, 528 KB). Montana State University Extension. Buy Eat Live Better.
- Fruit and Vegetable Nutrition Education Toolkit (PDF, 16.1 MB). Arizona Department of Education.
Recipes
What's on the Menu?
Additional Recipes
- Pumpkin Ricotta Stuffed Shells. USDA. MyPlate Kitchen. SNAP Recipes.
- Pumpkin Fruit Dip. SNAP-Ed. Food Hero.
- MyPlate Kitchen Recipes with Pumpkin. USDA. MyPlate Kitchen. SNAP Recipes.
- Food Hero Recipes with Pumpkin. SNAP-Ed. Food Hero.
- Sugar Pumpkin Information and Recipes. Tufts University. New Entry Sustainable Farming Project.
- Have a Plant® Recipes with Pumpkin. Foundation for Fresh Produce. Have a Plant®
Nutrition Information
Serving Size: 1 cup pumpkin, cubed ( 116g)
| Nutrient | Amount |
|---|---|
| Total Calories | 30 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 1 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 1 g |
| Minerals | |
| Calcium | 2 mg |
| Potassium | 8 mg |
| Sodium | 1 mg |
| Iron | 5 mg |
| Vitamins | |
| Vitamin A | 55 mcg RAE |
| Vitamin C | 12 mg |
| Vitamin D | 0 mcg |
|
N/A - data is not available Note: only nutrients that are available will show on this display |
|
