Canned Pumpkin: Is It Really Pumpkin & Is It Good for You?

There’s good reason that canned pumpkin is considered by many to be a fall baking essential. It’s tasty, super convenient and versatile … plus chock-full of nutrients, including vitamin A and fiber.

Pumpkin puree is not the same as canned “pumpkin pie filling,” which is typically sweetened and made with spices like cinnamon, clove, allspice and ginger.

What can you do with pumpkin puree? As explained more below, you can use it in canned pumpkin recipes, including pumpkin breads, pies, soups and even lattes.

What is canned pumpkin?

Is canned pumpkin puree really pumpkin? While it depends on the specific brand, most of the time, yes.

Some brands add sugar, preservatives and spices to their products, while others are 100 percent pure pumpkin.

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Is pumpkin puree the same as canned pumpkin? Yes, both are cooked, pureed pumpkin.

Only the “flesh” of the pumpkin is used to make puree, while the hard outside shell and pumpkin seeds are discarded. (If you choose to carve and cook your own pumpkin, definitely put the seeds to use, since they are packed with nutrients like magnesium, phosphorus, potassium, iron, zinc and copper.)

Nutrition facts

You probably already know how tasty pumpkin treats like breads and muffins can be, but what may surprise you is how impressive canned pumpkin nutrition also is.

Pure pumpkin puree is a great source of:

• Vitamin A/beta-carotene
• Fiber
• Vitamin C
• Potassium
• Manganese
• Iron
• Copper
• Antioxidants

A one-cup serving of canned pumpkin (approximately 245 grams) contains about:

• Calories: 83.3
• Total Carbohydrates: 19.8 g
• Fiber: 7.1 g
• Sugar: 8.1 g
• Total Fat: 0.7 g
• Saturated Fat: 0.4 g
• Polyunsaturated Fat: 0.04 g
• Monounsaturated Fat: 0.1 g
• Trans Fat: 0 g
• Protein: 2.7 g
• Sodium: 12.2 mg (0.5% DV*)
• Vitamin A: 1,910 mcg (212% DV)
• Vitamin K: 39.2 mcg (33% DV)
• Copper: 0.3 mg (33% DV)
• Pantothenic Acid: 1 mg (20% DV)
• Iron: 3.4 mg (19% DV)
• Manganese: 0.4 mg (17% DV)
• Vitamin E: 2.6 mg (17% DV)
• Magnesium: 56.4 mg (13% DV)
• Vitamin C: 10.3 mg (11% DV)
• Potassium: 505 mg (11% DV)
• Riboflavin: 0.1 mg (8% DV)
• Phosphorus: 85.8 mg (7% DV)
• Folate: 29.4 mcg (7% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Calcium: 63.7 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

1. Very high in vitamin A

Pumpkin is an excellent source of beta-carotene, a precursor to the active form of vitamin A that has antioxidant properties. Just a half-cup serving provides far more than your daily needs of vitamin A.

Vitamin A helps support healthy eyes and vision and also fights free radical damage that can harm and age the skin.

Coupled with beta-carotene, two antioxidants found in pumpkin called lutein and zeaxanthin can also help prevent cataracts and promote healthy vision into older age.

2. Good source of vitamins C and K

In addition to supplying vitamin A, you’ll find other vitamins within pumpkin that act like antioxidants, including vitamins C and K.

Vitamin C helps protect cells and tissues from damage, repairs skin cells, and supports a healthy immune system.

Together with vitamin A, vitamin C can help protect against formation of fine lines and wrinkles due to sun exposure, while also promoting collagen synthesis.

Diets rich in vitamin K are linked to a reduced risk for bone-related issues and heart disease. Vitamin K also seems to help prevent damage from free radicals and may decrease the risk of certain types of cancers.

3. High in fiber

Like other winter squashes, pumpkin is full of dietary fiber, which helps make you feel full, supports digestive health, fights constipation and helps stabilize blood sugar levels.

If you’re trying to manage your weight, pureed pumpkin may also help you cut back on sugar and added fat in recipes, such as by replacing cheese, cream or oil. It’s a low-calorie food with a high water content, but it can still help to fill you up.

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4. Supplies heart-healthy potassium

Canned pumpkin is full of electrolytes and minerals that support a healthy cardiovascular and immune system, including potassium, magnesium and iron.

Potassium-rich foods and those containing magnesium help normalize blood pressure levels and support heart health, while iron is needed to provide oxygen to red blood cells.

Additionally, you’ll find plenty of manganese within pumpkin, which defends against loss of bone density and fractures, while also providing anti-inflammatory benefits that promote cognitive, metabolic and joint health. Manganese also helps the body utilize iron, which can help keep levels within a normal range and prevent anemia (low iron).

5. Can provide nutrients for pets

Can you give canned pumpkin to pets? Yes, this is a great way to add fiber and antioxidants to your pet’s meal.

What type of canned pumpkin is good for dogs? Only give your dog plain canned pumpkin that is unsweetened, since too much sugar can upset your canine’s stomach.

How to use (recipes)

Sometimes you might have trouble finding canned pumpkin puree because it’s become a popular item for autumn baking and holiday prep.

Where can you find canned pumpkin? Look for it in major supermarket chains, health food stores or online in bulk.

Libby’s is one of the most popular brands (and is 100 percent pure pumpkin puree), which most supermarkets stock, especially in the fall around Halloween and Thanksgiving. Some large retailers such as Trader Joe’s, Thrive Market, Whole Foods and Walmart also make their own versions of canned pumpkin.

Can you eat canned pumpkin without cooking it? Yes, because it’s already cooked.

However, combining it with spices and other ingredients will make it taste even better.

When baking with pumpkin puree, try using a brand that is silky and creamy with a naturally sweet taste. Make sure it is not too gritty or pulpy … or sweetened with extra sugar.

You’ll also want to look for a deep orange color rather than brown.

Try using canned pumpkin puree in some of the following healthy pumpkin recipes:

• Pumpkin spice latte
• Pumpkin cashew soup
• Gluten-free pumpkin bread
• Pumpkin marmalade

Risks and side effects

Like other canned goods, some canned pumpkin products are high in sodium. You’ll also want to read ingredient labels carefully to avoid those with added sugar.

Here are some more potential risks and side effects:

• Added ingredients concern: Some canned pumpkin pie fillings (not just plain pumpkin puree) may include added sugars, spices, salt or preservatives, which can reduce the health value and may be problematic for those watching sugar or sodium intake.
• Sodium content: Even pure pumpkin can have added salt depending on brand. High sodium can be a concern for individuals with hypertension or kidney issues.
• Allergies/food sensitivities: Although pumpkin allergy is rare, people with sensitivities to squash or gourd family (Cucurbitaceae) might react. Always monitor for gastrointestinal upset when consuming in large amounts or for the first time.
• Gastrointestinal effects: Because pumpkin is high in fibre, consuming large quantities (especially suddenly) might cause gas, bloating or loose stools in some individuals.
• Can storage safety: As with any canned low-acid food, if a can is damaged (bulged, leaking, dented at seams, rusted) it increases risk of contamination. Thus, inspect cans before use.
• Excess intake of vitamin A precursors: While benefit is there, extremely large intakes over time of beta-carotene-rich foods (like pumpkin) might result in carotenemia (yellowish skin tone). Still, moderation applicable.
• Interaction with medications: Pumpkin has potassium and fiber. Those on potassium-sparing medications or certain kidney/dialysis protocols should consult their physicians.
• Pet caution: When feeding to pets (dogs), it’s ensure plain pumpkin. Avoid pie filling with sugar/spices, and consult veterinarian especially for underlying health conditions.

Frequently asked questions

What is canned pumpkin?

Canned pumpkin refers to cooked, pureed pumpkin flesh (without the shell and seeds) that has been packed and preserved in a can.

Can you eat canned pumpkin right out of the can?

Yes, because the pumpkin has already been cooked/pureed and canned, it is safe to eat directly from the can. You may prefer to flavor it or heat it, but consumption as-is is acceptable.

What are the ingredients in canned pumpkin?

The ingredients depend on the brand. Some brands add sugar, preservatives and spices, while others are 100 percent pure pumpkin.

Make sure to check the label. “Pumpkin (or pumpkin puree)” alone is the simplest and cleanest.

What is the best canned pumpkin to buy?

Look for:

• A brand labeled “100% pure pumpkin” (no added sugar, no spices)
• A rich orange color rather than brown
• A smooth, creamy texture, not gritty or pulpy

Also, check that the ingredients list is minimal (just pumpkin). Buying from trusted brands helps ensure purity.

Can I give canned pumpkin to my dog?

Yes, canned pumpkin can provide fibre and antioxidants to pets, but with this caveat: Only give your dog plain canned pumpkin that is unsweetened, since too much sugar can upset your canine’s stomach. Always check with your vet, and ensure no added spices (especially those harmful to dogs, like nutmeg) or excessive sugar/salt.

What is the shelf life of canned pumpkin?

According to food-storage sources:

• Unopened cans: Because pumpkin puree is a low-acid canned food, it can last two to five years under proper storage (cool, dry).
• Once opened: Transfer the contents to an airtight container in the fridge, and then use within three to seven days (some sources say up to one week) and, if freezing, up to three months.

For example, one brand notes “shelf life of 900 days” unopened.

As a rule, if the can is damaged (bulging, leaking, rust) or it smells/looks off after opening, discard it.

How do you store canned pumpkin?

• Unopened: Store in a cool, dry place (pantry) away from heat or direct sunlight.
• Once opened: Transfer the pumpkin to a clean, airtight glass/plastic container (rather than leaving it in the can). Then refrigerate promptly. Use within three to seven days.
• Freezing leftover pumpkin: You can freeze portions in airtight containers or ice cube trays for later use. Frozen puree can last about three months (some sources say up to a year for best quality), though texture may slightly change.

Conclusion

• Canned pumpkin puree is cooked pumpkin, minus the shell and seeds. It has a smooth texture and a slightly sweet taste, even without any added sugar.
• Benefits include supplying you with vitamins A, C and K; fiber; potassium; manganese; and more. These help support healthy eyes/vision, skin, a strong immune system, and cardiovascular, digestive and skeletal health.
• Is canned pumpkin healthy for dogs? Yes, this a great source of nutrients for dogs and is unlikely to cause allergies.
• In terms of where where to buy canned pumpkin, look at places including major grocery stores, Trader Joe’s, Walmart and Whole Foods.
• Use pumpkin puree in recipes including soups, pies, marmalades, muffins, breads and lattes.