Canned Pumpkin — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 34 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 8 g | 2.91% |
| Fiber | 3 g | 10.71% |
| Sugars | 4 g | 8% |
| Glycemic Index | 75 | - |
| Protein | 1 g | 2% |
| Sodium | 5 mg | 0.22% |
| Total Fat | 0 g | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
34
🍏 Low-Calorie Foods
Key takeaways
Health benefits
- Rich in vitamins and minerals such as Vitamin A, Vitamin C, and potassium, which support overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains antioxidants such as beta-carotene, which help protect the body from free radicals and reduce inflammation.
- Low in calories, making it a nutritious option for weight management.
Health risks
- High sodium content in some commercial varieties, which can contribute to hypertension and increased cardiovascular risks.
- Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
- Possible loss of nutrients compared to fresh pumpkin, as the canning process can reduce some vitamin and mineral content.
- Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
How to choose canned pumpkin
When scouting for canned pumpkin, aim for a product with a deep orange color and smooth texture, perfect for baking. It should be pure pumpkin without any added fillers. Look exclusively for 100% pure pumpkin labels for the most authentic and flexible use in recipes.
Shun canned pumpkin that appears watery or grainy, as these conditions could impact its effectiveness in culinary preparations. The ideal canned pumpkin should be thick and creamy, with a rich, full flavor.
How to store canned pumpkin
Canned pumpkin should be kept in a cool, dry spot like a pantry until it is needed. Once opened, move the pumpkin to an airtight container and refrigerate it. This will keep it fresh for about five days.
Leaving it in the can after opening can affect the taste and texture. Ensure the container is well-sealed to keep out contaminants. Avoid exposing the pumpkin to excess moisture, as this can lead to spoilage. Use clean utensils to keep it safe.
✅ Extra Tip
How long does it last?
Canned pumpkin can last for 1-2 years when stored in a cool, dark place. Once opened, it should be refrigerated and used within 5-7 days. Transfer it to an airtight container after opening to maintain its freshness.
What to do with leftovers?
Leftover canned pumpkin can be used in a variety of sweet and savory dishes. Use it to make a classic pumpkin pie or add it to muffins, pancakes, or bread for a seasonal twist. Canned pumpkin is also great in smoothies, where it adds a creamy texture and a boost of nutrition.
Use canned pumpkin in savory dishes like pumpkin soup or add it to pasta dishes with sage and cheese for a comforting meal. If you have a lot of canned pumpkin, consider making a batch of pumpkin risotto or using it in a pumpkin curry with coconut milk and spices. Canned pumpkin can also be blended into a pumpkin spice latte or used as a filling for pumpkin-filled pastries. For a healthy snack, mix canned pumpkin with yogurt and a drizzle of honey, or use it in a dip with spices and cream cheese.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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