Pumpkin — 26 kcal

Cooking can lower heat-sensitive vitamins like vitamin C, but it also increases the bioavailability of other nutrients such as lycopene and beta-carotene. Steaming or microwaving Pumpkin preserves the most nutrients. The calorie count (26 kcal/100g) stays essentially the same.

Pumpkin provides 0.5g of dietary fiber per 100g. Fiber supports digestive health, helps regulate blood sugar, and contributes to a feeling of fullness — all for just 26 kcal per 100g.

Vegetables like Pumpkin contain a range of antioxidants including polyphenols, carotenoids, and flavonoids. These compounds help protect cells from oxidative stress. The specific antioxidant profile depends on the color and variety of the vegetable.

Both raw and cooked Pumpkin have benefits. Raw preserves vitamin C and certain enzymes, while cooking breaks down cell walls and can increase mineral absorption. For the best of both worlds, try eating Pumpkin in a variety of preparations.

Store Pumpkin in the refrigerator crisper drawer, unwashed, in a loosely sealed bag to maintain humidity without trapping excess moisture. Most vegetables stay fresh for 5–7 days this way. Avoid cutting until you are ready to use it, as cut surfaces lose nutrients faster.