Everything You Need to Know to Get Your Pumpkin Fix this Fall

Pumpkin season is in full swing. And we’re here to help you get your pumpkin fix without getting off track with your health goals. 

But first, let’s learn a little more about what pumpkins are and their potential health benefits. 

What are Pumpkins? 

Sure, you’ve probably carved a pumpkin or made a pie out of canned pumpkin pie filling, but many of us don’t actually know much about them. 

First of all, pumpkins are technically fruits, not vegetables. And while they’re originally from the Americas, you can find pumpkin in a variety of world cuisines. In fact, one of my favorite pumpkin dishes is kaddo – an Afghan recipe featuring pumpkin braised in spices and cooked with tomatoes and yogurt. 

There are over 40 types of pumpkins, varying in shape, size, color, and usage. However, pumpkins used for baking and cooking are usually all lumped under the title of “sugar” or “pie” pumpkins. 

Nutritional Benefits of Pumpkins 

What may be surprising is how low in calories pumpkin is. This is due to the fact that pumpkins are approximately 94% water. 

One cup of cooked pumpkin provides: 

• 49 calories
• <0.5 grams fat
• 2 grams protein 
• 12 grams carbs
• 3 grams fiber
• 245% of the recommended daily allowance (RDA) for Vitamin A
• 19% of the RDA for vitamin C
• 16% of the RDA for potassium
• 10-11% of the RDA for copper, manganese, vitamin B12, and vitamin E

Clearly, pumpkin is an excellent source of vitamin A, which has been shown to help strengthen your immune system and preserving eye health. 

In addition to vitamins and minerals, pumpkins are also a good source of numerous antioxidants. 

Lose It! Pumpkin Recipes to Make at Home

• Savory Pumpkin Hummus
• Low-Cal Pumpkin Spiced Latte & Eight Pumpkin Desserts

Don’t Forget About Pumpkin Seeds! 

Pumpkin seeds are also packed with nutrients, especially essential minerals such as phosphorus, magnesium, manganese, and iron. As a result, pumpkin seeds can be beneficial for your bones, heart, and immune system as well as providing energy to your body. 

They’re also a good source of zinc, copper, healthy fats, protein, and several antioxidants. 

While you can buy them at the store, making your own roasted seeds is just as easy and often healthier. Here’s a simple recipe for making your own: 

Simple Roasted Pumpkin Seeds

Ingredients: 

• 3/4 cup raw pumpkin seeds
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1 teaspoon of seasonings of choice* 

Directions: 

1. Preheat oven to 350 F and cover a baking sheet with parchment paper. 
2. Wash and dry your pumpkin seeds to remove any pulp from the pumpkin. 
3. Place dried seeds in a large mixing bowl and toss with olive oil, salt, and seasonings of choice. 
4. Spread seeds in an even layer on prepared baking sheet and roast for 20-30 minutes, stirring every 10 minutes for more even cooking. 

*For pumpkin-spice seeds, toss with 1 teaspoon of pumpkin pie seasoning blend. However, if you prefer savory seeds, use ¼ teaspoon garlic powder, ¼ teaspoon sweet paprika, and a pinch of black pepper. 

Here are some of my favorite pumpkin foods you can find at the grocery store:

• Canned Pumpkin. You can’t have a list of pumpkin products and not include 100% pure canned pumpkin. Canned pumpkin is an easy way to add fiber and nutrients to breakfast staples like pancakes and muffins. It can be used It can also be used as a butter or oil substitute in brownies and cookies. Of course, pumpkin can also be used in savory dishes, like baked pasta, curries, chili, and soups.
• Tazo Chai Pumpkin Spice Tea. Sure, pumpkin-spice coffee is great and all, but my favorite way to indulge in those warm fall flavors is with Tazo’s chai pumpkin spice tea. With zero calories and sugar, it’s one of the healthiest ways to get your pumpkin spice fix. To make it a little creamier, I like to add a splash of unsweetened vanilla almond milk or original oat milk.
• Kind Bars Caramel Almond Pumpkin Spice. With only 5 grams of sugar and an impressive 7 grams of fiber, this bar is a healthy way to fill your snack-time with Fall spices.
• RX Bar Pumpkin Spice: Another healthy snack option, RX bars are known for containing only a handful of real ingredients. And this bar is no exception. Made with just dates, egg whites, cashews, almonds, cinnamon, pumpkin, and cloves, it’s a good option to keep in your bag for when those pumpkin spice cravings hit.
• Kodiak Cakes Pumpkin & Flax Waffle and Flapjack Mix. While I usually make my own pancake mixes, I have to admit that I’ve fallen in love with Kodiak Cake’s mixes. Unlike other pancakes mixes, these pumpkin and flax pancakes offer 10 grams of filling protein per serving with less than 200 calories. However, at 10 grams of sugar per serving, try to limit how much maple syrup you’re using, or use a tablespoon of natural peanut butter instead.
• Siggi’s Pumpkin & Spice Icelandic Yogurt. While most pumpkin spice yogurts are way too high in sugar, Siggi’s delivers with just 11 grams of sugar and an impressive 15 grams of filling protein.
• Annie’s Organic Vegan Mac & Cheese. Made with a pumpkin and sweet potato sauce, this vegan-friendly mac & cheese fits the bill for an easy dinner or lunch when there just isn’t time to cook. It’s free of artificial flavors and colorings, no preservatives and low in sodium. However, with just 7 grams of protein per 1 cup serving, you’ll want to serve it with a little extra protein on the side.
• SuperSeedz Cinnamon & Sugar Pumpkin Seeds. When I don’t feel like making my own roasted pumpkin seeds, this is my go-to brand. With only 3 grams of sugar per serving, they satisfy that sweet craving without being high in sugar. Plus, as discussed above, pumpkin seeds are packed with nutrients. Just make sure to keep an eye on portion sizes!

Wondering how healthy your favorite pumpkin spice product is? Make sure to search for it in your Lose It! app! 

How do you get your pumpkin fix this time of year? Share your favorite products and recipes in the comments below!