We Know Pumpkin Tastes Great, But Is It Good for You?

Here's yet another reason to carve out a spot for everyone's favorite fall food.

We’ll take pumpkin in any form, from sweet spiced desserts to savory salads, coffee, cocktails, and even casseroles. It’s one of our favorite fall foods that we’d gladly eat year-round. Why? Pumpkin is a delicious, affordable, and versatile ingredient. It’s also incredibly healthy.

“Pumpkin is bursting with health benefits beyond what you might think!” says Maggie Michalczyk, RDN, author of Once Upon a Pumpkin. It comes in at around 50 calories per cup and packs vitamins E, C, and A, as well as potassium and fiber. Pumpkin puree can even double as a butter, oil, and egg replacer when modifying recipes for dietary restrictions. “Simply sub 1/4 cup for one egg in baked goods,” Michalczyk recommends.

Here’s what other pumpkin nutrition you'll reap when relishing fall’s most festive superfood.


Pumpkin packs plenty of antioxidants, including beta-carotene (which gives pumpkins their orange hue), alpha-carotene, and beta-cryptoxanthin. All of these help to neutralize free radicals in your body and may offer strong cancer-fighting properties, too.


With the cold and flu season ramping up in the fall, there's even more reason to add pumpkin to your diet. We know that vitamin C helps to strengthen the immune system (it encourages white blood cell production). And beta-carotene gets converted into vitamin A in the body, which studies have shown helps strengthen your body’s immune system and fight infections.

Eye Health

Vitamin A is very important for eye health and lowering your risk of sight loss,” Michalczyk says. Pumpkin is also a great source of lutein and zeaxanthin, two carotenoids that are very important for the health of our eyes and may reduce the risk of macular degeneration and cataracts.

Heart Health

Pumpkin contains a variety of nutrients that can improve heart health, including fiber, potassium, and vitamin C. The antioxidants in pumpkin may also prevent LDL cholesterol (the "bad" kind) from oxidizing in the body, which lowers your risk of heart disease.

Glowing Skin

Studies have shown that beta-carotene acts as a natural sunblock. The antioxidants in pumpkin are also good for skin texture and appearance, which is especially great in the fall when temps start to dip. The vitamin C in pumpkin helps to stimulate collagen production in the skin, too.


Whatever you do, don’t toss those pumpkin seeds: They’re a good source of protein, iron, magnesium, and fiber. “Think outside the box this fall by roasting your pumpkin seeds with turmeric and black pepper or matcha powder and coconut flakes,” Michalczyk says. Pair your snack with a TAZO Pumpkin Spice Chai Tea latté—pure pumpkin bliss.

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