Most nutrition experts agree that you should choose minimally processed vegetables to garnish the most nutrients. Canned vegetables are not usually recommended as they are processed and contain too much salt. There are a few exceptions however. Canned pumpkin (not pumpkin pie filling but pure canned pumpkin) is extremely nutritious and is a fabulous option for adding to recipes when you do not have fresh pumpkin.
Basic Nutrient Facts
Pumpkin is from the squash family and often people don't think about pumpkins until October or November. If so, you are missing out on a nutrition powerhouse. A 1/2 cup of pure canned pumpkin provides roughly 41 calories, less than 1 g of fat and 0 g cholesterol. Canned pumpkin provides 10 g of carbohydrate (4 g sugar) and is rich in dietary fiber, offering about 3.5 g per 1/2 cup serving. Unlike many canned foods, including canned vegetables, it is virtually sodium-free.
Vitamins
Canned pumpkin, like all orange vegetables, is an excellent food source of both Vitamins A and K. A 1/2 cup of canned pumpkin provides roughly 19,000 International Units (IU) of Vitamin A or over 350 percent of the recommended daily value (DV) for this nutrient on a 2,000-calorie diet. The same serving size offers about 20 mcg of Vitamin K or nearly 25 percent of the DV. Vitamin A is an antioxidant nutrient that is essential for healthy eyesight while Vitamin K is important for proper blood clotting.
Minerals
Canned pumpkin is rich in two essential trace minerals. A 1/2 cup serving provides about 10 percent of the DV (considered a good food source) of both iron and manganese. Iron is a key component of hemoglobin, a part of red blood cells that carries oxygen to all of the body's cells. The cells need oxygen to break down glucose and produce energy. Manganese functions as a cofactor (or helper) for many enzymes that are involved in the metabolism of carbohydrates, fats and proteins. It also is a part of enzymes that help form bones.
Meets Veggie Requirement
The Dietary Guidelines for Americans, as well as the United States Department of Agriculture (USDA) MyPyramid Food Guide recommends that Americans consume a wide variety of vegetables. In fact, the MyPyramid tagline for the vegetable group is "vary your veggies." Vegetables are divided into five subgroups, including starchy, orange, dry beans and peas, dark green and other. Canned pumpkin helps fulfill the recommendation to consume approximately 2 cups of orange vegetables weekly.
Using it in Recipes
Making pumpkin pie is not the only way to use canned pumpkin. Make a delicious smoothie recipe for breakfast or a snack. "Good Housekeeping" recommends blending together chilled pumpkin (from canned), milk, vanilla yogurt, and a pinch both sugar and pumpkin pie spice for a tasty treat. You can also add canned pumpkin to your favorite muffin recipe (in place of another liquid, such as oil). Canned pumpkin works with savory dishes. Try mixing some in stew or chili for a slightly sweet flavor and smooth, creamy texture.
References
- Dietary Guidelines for Americans
- Nutrition for Foodservice and Culinary Professionals, 6th ed; Karen Drummond and Lisa Brefere; 2007
- Nutrition Data
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