You can use fresh pumpkin only during a short time of the year, but you can use canned pumpkin throughout the year. Canned pumpkin is more convenient because it already has been scooped out of the pumpkin, cooked and mashed. So all you need to do is open the can. Although canning vegetables can make them less healthy than fresh versions, canned pumpkin still contains a wide variety of nutrients.
Canned Pumpkin Nutrition
A 1/2-cup serving of canned pumpkin provides 40 calories, 4 g of fiber and 1 g of protein. It doesn't contain fat, and only has 5 mg of sodium. It is filled with vitamins and minerals, including 540 percent of the daily value for vitamin A, 10 percent of the daily value for vitamin C and iron, 8 percent of the daily value for magnesium, 4 percent of the daily value for phosphorus, folate, vitamin B6, riboflavin and calcium and 2 percent of the daily value for thiamine and niacin. Canned pumpkin also provides a good amount of potassium.
Canned vs. Fresh Pumpkin
Canned pumpkin contains less water than fresh pumpkin, so a 1/2-cup serving has almost twice the calories of fresh pumpkin. Some of the nutrients also are more concentrated, such as protein, sodium, vitamin A, fiber, calcium and iron. However, the canning process destroys some nutrients, making the levels of vitamin C and potassium slightly lower in canned pumpkin than in fresh pumpkin.
Health Benefits
Both canned and fresh pumpkin are high in the vitamin A precursor beta-carotene, which gives the pumpkin its orange color. Consuming foods rich in beta-carotene may lower your risk for heart disease and certain types of cancer, as well as some of the degenerative effects common in aging, according to the University of Illinois.
Considerations
Choose 100 percent pumpkin, and not pumpkin pie filling because filling contains extra ingredients and isn't as good for you. Check the "use-by" date, and ensure the can is not dented or bulging. Store canned pumpkin that you don't use right away in a non-metal container in the refrigerator, and throw it away if it has a bad odor.
Potential
Canned pumpkin can be added to both sweet and savory dishes. Common uses include pie, quick bread, muffins and cookies. However, you can add it to oatmeal, soups and stews, pancakes and other dishes. Stock up on canned pumpkin around Halloween and Thanksgiving, cause it might not be as easy to find during the rest of the year.
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