Canned Pumpkin β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 34 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 8 g | 2.91% |
| Fiber | 3 g | 10.71% |
| Sugars | 4 g | 8% |
| Glycemic Index | 75 | - |
| Protein | 1 g | 2% |
| Sodium | 5 mg | 0.22% |
| Total Fat | 0 | - |
*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.
34
🍏 Low-Calorie Foods
Key takeaways
Health benefits
- 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
- 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.
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 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.
β Extra Tip
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?
π¨ββοΈοΈ Medical disclaimer
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 bodyβs defense mechanisms. The potassium in pumpkin also contributes to heart health by regulating blood pressure.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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