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Canned Pumpkin

Canned Pumpkin — Nutrients, Health Benefits, and Shopping Tips

Canned pumpkin photo

Listonic Team

September 4, 2024

A staple for pies and autumnal recipes, canned pumpkin is rich in vitamins and fiber. Understand its nutritional benefits and how to choose and use canned pumpkin beyond just pies.

Nutrients

Check the detailed nutritional values of canned pumpkin, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 34 kcal

Nutrients per: 100 g% Daily Value*
Carbs8 g2.91%
Fiber3 g10.71%
Sugars4 g8%
Glycemic Index75 -
Protein1 g2%
Sodium5 mg0.22%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes canned pumpkin stand out:

34

🍏 Low-Calorie Foods

Key takeaways

🛒
Opt for pure pumpkin with no added sugars or spices. Ideal for baking and soups.
😋
Canned pumpkin is packed with vitamins, especially vitamin A and fiber.
📦
Store unopened cans of pumpkin in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within five to seven days.

Health benefits

Discover how canned pumpkin can be a versatile and nutritious ingredient, supporting digestive health and wellness.
  • Rich in vitamins and minerals such as Vitamin A, Vitamin C, and potassium, which support overall health and well-being.
  • High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Contains antioxidants such as beta-carotene, which help protect the body from free radicals and reduce inflammation.
  • Low in calories, making it a nutritious option for weight management.

Health risks

Understand the potential risks and health concerns related to canned pumpkin.
  • High sodium content in some commercial varieties, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
  • Possible loss of nutrients compared to fresh pumpkin, as the canning process can reduce some vitamin and mineral content.
  • Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
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How to choose canned pumpkin

When scouting for canned pumpkin, aim for a product with a deep orange color and smooth texture, perfect for baking. It should be pure pumpkin without any added fillers. Look exclusively for 100% pure pumpkin labels for the most authentic and flexible use in recipes.

Shun canned pumpkin that appears watery or grainy, as these conditions could impact its effectiveness in culinary preparations. The ideal canned pumpkin should be thick and creamy, with a rich, full flavor.

How to choose canned pumpkin

How to store canned pumpkin

Canned pumpkin should be kept in a cool, dry spot like a pantry until it is needed. Once opened, move the pumpkin to an airtight container and refrigerate it. This will keep it fresh for about five days.

Leaving it in the can after opening can affect the taste and texture. Ensure the container is well-sealed to keep out contaminants. Avoid exposing the pumpkin to excess moisture, as this can lead to spoilage. Use clean utensils to keep it safe.

✅ Extra Tip

For easier use in recipes, consider portioning the pumpkin into smaller containers before refrigerating, so you only take out what you need, keeping the rest fresh.

How long does it last?

Canned pumpkin can last for 1-2 years when stored in a cool, dark place. Once opened, it should be refrigerated and used within 5-7 days. Transfer it to an airtight container after opening to maintain its freshness.

What to do with leftovers?

Leftover canned pumpkin can be used in a variety of sweet and savory dishes. Use it to make a classic pumpkin pie or add it to muffins, pancakes, or bread for a seasonal twist. Canned pumpkin is also great in smoothies, where it adds a creamy texture and a boost of nutrition.

Use canned pumpkin in savory dishes like pumpkin soup or add it to pasta dishes with sage and cheese for a comforting meal. If you have a lot of canned pumpkin, consider making a batch of pumpkin risotto or using it in a pumpkin curry with coconut milk and spices. Canned pumpkin can also be blended into a pumpkin spice latte or used as a filling for pumpkin-filled pastries. For a healthy snack, mix canned pumpkin with yogurt and a drizzle of honey, or use it in a dip with spices and cream cheese.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How canned pumpkin supports specific health conditions

Canned pumpkin is rich in fiber, supporting digestive health and helping with regular bowel movements. It is also loaded with beta-carotene, promoting eye health and protecting against oxidative stress. Canned pumpkin is low in calories, making it great for weight management, and its antioxidants, including vitamins A and C, support immune health by strengthening the body’s defense mechanisms. The potassium in pumpkin also contributes to heart health by regulating blood pressure.

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