Description: Most pumpkin fruits are orange, but some are white, yellow, or other colors. They have a hard outer shell that is lined inside with a thicker layer of coarse pulp.Food - pumpkin

Availability: Fall

Facts: Pumpkins are related to squash. A mature fruit usually weighs 15 to 30 pounds but some giants may weigh over 800 pounds. In addition to using pumpkins for decorative purposes in the fall and for Jack-O-Lanterns on Halloween, they are delicious to eat. They can be cooked in various ways, especially as pie! Pumpkin seeds, a source of protein and iron, are a popular snack when roasted.

Serving Size = 1 CUP

Selection: Look for soft spots, mold, wrinkles or open cuts that would indicate damage or early spoilage.

food - pumpkin nutrition labelStorage: Store at room temperature away from direct sunlight, for use within 1 week after ripe.

Nutrition Benefits: rich in vitamin A and potassium

Pigments: alpha-carotene, beta-carotene, lutein, zeaxanthin

Phytochemicals: ferulic acid, glutamic acid, lignans

ORAC Score: 404