Pumpkin
Category: Vegetables & Vegetable Products State: Canned Characteristics: Without Salt
Nutrition Highlights
Serving Size
Calories
83
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 79 (95.3%) |
| Protein | 11 (13.0%) |
| Fat | 6.2 (7.4%) |
| Total | 83 (100%) |
Serving: 1 cup [245g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 221 (90.0%) |
| Carbohydrate | 20 (8.1%) |
| Protein | 2.7 (1.1%) |
| Ash | 1.4 (0.6%) |
| Fat | 0.7 (0.3%) |
| Total | 245 (100%) |
Serving: 1 cup [245g]
Benefits
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Rich in vitamin A which is important for vision and immune function
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High in vitamin C which is an antioxidant and helps absorb iron
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Good source of fiber which aids digestion and heart health
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Contains potassium which helps control blood pressure and reduces stroke risk
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Low in calories at only 25 calories per 1/2 cup making it a good choice for weight management
Risks
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High in carbohydrates and sodium if canned pumpkin is used in large quantities or as a replacement for vegetables lower in carbohydrates
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May be high in sodium depending on how it was processed if canned without checking the sodium content on the nutrition label
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Loss of nutrients is possible if pumpkin was processed and canned for a long time
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May trigger allergic reactions in individuals with pumpkin or squash allergy or sensitivity
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Higher calorie and carbohydrate content compared to other low-calorie vegetables if consumed in large amounts without considering calorie needs
Additional Information
Pumpkin, canned, without salt, is a highly nutritious food that offers a wide range of health benefits. It is a versatile ingredient that can be used in various dishes, including soups, stews, desserts, and baked goods. This article will delve into the nutritional benefits and potential risks associated with canned pumpkin without salt.
Nutritional Benefits:
1. Rich in essential vitamins: Canned pumpkin is a great source of vitamins A, C, and E. Vitamin A is crucial for maintaining healthy vision, supporting immune function, and promoting cell growth. Vitamin C acts as an antioxidant, strengthening the immune system and aiding in collagen production. Vitamin E is important for its antioxidant properties, protecting cells from damage caused by free radicals.
2. High in dietary fiber: Canned pumpkin is an excellent source of dietary fiber, which aids in digestion and helps maintain bowel regularity. Consuming foods high in fiber can also provide a feeling of fullness, which may assist in weight management.
3. Low in calories: Canned pumpkin is relatively low in calories, making it a suitable addition to a balanced diet. One cup of canned pumpkin contains approximately 80 calories, making it a guilt-free choice for those watching their calorie intake.
4. Abundance of antioxidants: Canned pumpkin contains a variety of antioxidants, including beta-carotene, which gives it its vibrant orange color. These antioxidants help neutralize harmful free radicals in the body, reducing the risk of chronic diseases such as heart disease and certain cancers.
5. Boosts immune function: The vitamins and antioxidants present in canned pumpkin contribute to a strengthened immune system. Vitamin A, in particular, plays a vital role in maintaining the integrity of the skin and mucous membranes, acting as a barrier against pathogens.
Potential Risks:
1. Added sugars: While canned pumpkin without salt does not contain any additional sodium, it is essential to be cautious of added sugars. Some canned pumpkin products may have added sugars to enhance flavor. Excessive sugar intake can lead to weight gain, increased risk of chronic diseases, and dental issues. Always check the ingredient list and opt for products without added sugars.
2. BPA exposure: Many canned foods, including pumpkin, are packaged in cans lined with bisphenol A (BPA), a chemical that has been associated with potential health risks. BPA can leach into the food, especially when heated. To minimize exposure, consider purchasing canned pumpkin labeled as BPA-free or opt for fresh or frozen alternatives.
In conclusion, canned pumpkin without salt provides numerous nutritional benefits. It is packed with essential vitamins, dietary fiber, and antioxidants, promoting overall health and supporting various bodily functions. However, it is crucial to be mindful of added sugars and potential exposure to BPA when selecting canned pumpkin products. Incorporating this versatile ingredient into your diet can be a nutritious and delicious way to enjoy its many health benefits.