Cooked Pumpkin
En Español (Spanish Version)

Nutrition Facts
Serving Size30Calories0Calories from Fat0Total Fat0 gSaturated Fat0 gCholesterol0 mgSodium0 mgTotal Carbohydrate7 gDietary Fiber2 gSugars2 gProteins1 gVitamin A150% DVVitamin C10% DVCalcium2% DVIron4% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times
Servings6Preparation Time1 hour, 30 minutes
Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation
IngredientsMeasuresMedium pumpkin1 
  • Directions
  • Preheat oven to 300°F.
  • Cut pumpkin into small manageable pieces and cut off pith and seeds.
  • Place cut pumpkin, skin side up, in a large roasting pan. Add ¼ cup water, and bake uncovered for 1 hour or until tender.
  • Remove from oven, and allow pumpkin to cool.
  • When cooled, cut away skin, and mash or puree the pumpkin flesh.
  • Use in any recipe that calls for canned pureed pumpkin.



  • Diabetic Exchange
    Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 0; Other: 0
    Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.




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