By Alice Callahan

• Published Oct. 24, 2023Updated Oct. 25, 2024

Q: Pumpkins are everywhere in the fall. But are they good for me?

Pumpkins are more than a seasonal decoration or flavoring for lattes. They have a long history as a versatile and vital source of nutrition, said Denee Bex, a dietitian and diabetes care and education specialist in Farmington, N.M.

The pumpkin, which is a type of squash, is native to the Americas and was farmed by Indigenous communities "long before the arrival of Europeans," Ms. Bex, who is Navajo, said.

And there are big benefits to their lasting popularity, she added. They are packed with nutrients like vitamins, minerals and fiber. Here’s the inside scoop, along with some new ways to eat them, from New York Times Cooking.

Why Pumpkin Is So Good for You

Pumpkin is what nutrition experts call a nutrient-dense food, meaning it packs a big nutritional punch in exchange for relatively few calories, said Rachel Kopec, an associate professor of human nutrition at Ohio State University.

One cup of canned pumpkin, for example, contains 137 calories but provides more than 200 percent of the daily value for vitamin A, 36 percent of vitamin K, 25 percent of fiber and 22 percent of vitamin E. It’s also a good source of vitamin B6, vitamin C, magnesium, riboflavin, iron and potassium.

The vitamin A in pumpkin comes from plant pigments called carotenoids, which give pumpkin its golden color, and can be converted by the body into vitamin A, Dr. Kopec said. Vitamin A is vital for vision, pregnancy, skin health and immune function — the last of which is especially "important as we head into the colder months," she said.

A carotenoid in pumpkin called beta-carotene, as well as vitamins C and E, can also act as antioxidants and can help protect the skin from damage from UV rays and pollution, said Amanda Lynett, a dietitian specializing in gastroenterology at Michigan Medicine.

One cup of canned pumpkin purée, which is typically made from a pumpkin variety that is similar to butternut squash, contains about seven grams of fiber, a nutrient that most people in the United States could benefit from eating more of. Fiber can help you feel full and satisfied, can regulate your blood sugar and cholesterol levels, and can support a healthy gut microbiome, Ms. Lynett said.

The types of fiber in pumpkin can also help those who suffer from diarrhea or constipation by absorbing water and helping stool to move along inside the colon, Ms. Lynett added. And pumpkin "is a little gentler on the digestive tract" than other types of high-fiber foods, like kale or beans, she said, which have more "roughage" and can be a bit harder to digest.

Pumpkin’s potassium levels are also worth highlighting, Ms. Lynett said; research suggests that consuming more potassium may lower your blood pressure, improve your bone health and decrease your risk of stroke and kidney stones.

And don’t forget the seeds, which are edible and also contain valuable nutrients, Ms. Bex said. Whether shelled or unshelled, pumpkin seeds are a good source of protein, fiber, healthy fats, iron, magnesium and zinc. A half-cup of shelled pumpkin seeds, also called pepitas, contains 21 grams of protein and 4.5 grams of fiber, for example.

How to Eat More Pumpkin

Canned pumpkin is just as nutritious as purée made from scratch, and it’s much easier and more convenient, Ms. Lynett said. Just be sure to buy plain pumpkin purée and not pumpkin pie filling, which can have added sugar and sodium and may not provide as much fiber, she added.

Ms. Lynett likes to add a scoop of pumpkin purée to oatmeal or plain yogurt, and then top it with a sprinkle of cinnamon and a "little drizzle of maple syrup," she said.

The large pumpkins sold for jack-o’-lanterns and seasonal décor aren’t great for eating, Ms. Lynett said, though you can scoop out the seeds, toss them with seasoning and roast them for a savory or sweet snack.

If you want to cook pumpkin from scratch, look for small pie pumpkins in your grocery store. Or consider visiting a local farm, Ms. Bex said, maybe even one that is Native-owned, if there are some nearby, which may grow a larger and more unique variety of pumpkins and winter squashes.

Ms. Bex celebrates pumpkins year-round and grows them herself. As a child, she ate pumpkin at her grandmother’s house. Her grandmother would roast it in the oven, and she would scoop it right out of the shell with a spoon — still one of her favorite ways to enjoy pumpkin.

For further inspiration, here are some delicious pumpkin recipes from NYT Cooking, along with a couple squash recipes for good measure.

1. Spicy Peanut and Pumpkin Soup

This warming soup, a quick adaptation of a slow-cooked stew common to much of West Africa, combines canned pumpkin with spicy chiles and ginger and mellow peanut butter.

• Recipe: Spicy Peanut and Pumpkin Soup

2. Rice Pilaf With Pumpkin, Currants and Pine Nuts

When browned in olive oil, pumpkin caramelizes, lending a savory-sweet richness to this filling side dish.

• Recipe: Rice Pilaf With Pumpkin, Currants and Pine Nuts

3. Coconut Curry Chickpeas With Pumpkin and Lime

Pumpkin purée is the base for this coconut curry sauce, thickening it and giving it an earthy depth. Chickpeas are delicious here, but shrimp or chicken breast could easily substitute, as well.

• Recipe: Coconut Curry Chickpeas With Pumpkin and Lime

4. Squash and Spinach Salad With Sesame Vinaigrette

This is the dinner salad you’ll want to eat all fall. Roasted kabocha squash — or any pumpkin or squash you love — soaks up a dressing made with sesame seeds, tahini and sesame oil.

• Recipe: Squash and Spinach Salad With Sesame Vinaigrette

5. Kale and Butternut Squash Bowl With Jammy Eggs

Sturdy squash acts as a steamer rack in this one-pot meal: While the squash simmers in shallow water, the greens and eggs rest on top and cook.

• Recipe: Kale and Butternut Squash Bowl With Jammy Eggs

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