Protein is a part of every cell in the human body. You need to consume at least 0.4 g of protein per pound of your body weight daily for good health, according to the Institute of Medicine. Many foods contain protein, but not all sources are optimal. Canned pumpkin does contain some protein, but it is not a good source of this nutrient.
Types of Protein
Protein consists of chains of amino acids. Your body can synthesize some of these amino acids on its own, but nine of them you must obtain through your diet. Protein sources containing all nine of these essential amino acids are known as complete proteins. Meat, fish, milk, eggs, poultry and soy are commonly eaten complete proteins. Many vegetable proteins, including grains, nuts, seeds and beans, are incomplete sources of protein. This means they lack one or more of the essential amino acids. Eating a variety of incomplete proteins daily can provide you with adequate amounts of essential amino acids.
Amount in Canned Pumpkin
In 1 cup of canned pumpkin without added salt, you get 3 g of protein. Canned pumpkin is an incomplete protein. Pumpkin seeds contain more protein than the flesh, with 9 g per ounce. Combine pumpkin seeds with buckwheat or chickpeas to form a complete protein.
Other Nutrients
Canned pumpkin might not be an optimal source of protein, but it still offers many nutrients that make it a good addition to your diet. One cup offers 7 g of fiber and more than 700 percent of the daily value for vitamin A. Canned pumpkin is also a source of vitamins C, E and K, as well as several of the B complex vitamins. Canned pumpkin offers iron, potassium, phosphorus, magnesium and trace minerals.
Uses
If you want to use pumpkin as part of a protein-rich meal, try blending it into a smoothie with skim milk, whey protein powder and ice. You can also bake pumpkin muffins or bread with added whey protein to boost protein content. Stir ¼ cup of canned pumpkin into a serving of oatmeal and add 1/2 cup of low-fat cottage cheese, cinnamon and 1 tsp. of brown sugar for a breakfast with about 18 g of complete protein.
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