A pumpkin sliced in half

How to select

Choose fresh pumpkins that are heavy and firm.

How to prepare

Cut the pumpkin in half from top to bottom. Scrape out the seeds and stringy flesh. Pumpkin seeds can be kept for recipes or to roast and eat plain.

How to store

Place cut pumpkin in an airtight container and refrigerate for up to 5 days. Cut, raw pumpkin can also be frozen for 6-12 months.

Peak season


Ways to use

Incorporate pumpkin into your favorite holiday recipes. Add canned pumpkin to oatmeal, smoothies, or pancake & waffle mix. Use half peanut and half pumpkin puree when making a PB & J. Substitute oil, butter, and eggs with pumpkin to reduce fat and calories.

Fun facts

Each year, the U.S. produces 1 billion pounds of pumpkins. On average, a pumpkin weighs about 13 pounds. Pumpkins are made of 90% water. Different colors of pumpkins include orange, yellow, green, and blue. You can eat all parts of a pumpkin from the seeds to the stem.

Nutrition info and facts

Pumpkin is a good source of beta carotene, which turns into vitamin A and helps the body fight infection. Pumpkin contains antioxidants (beta carotene, vitamins C & E) that promote healthy skin. Pumpkin's potassium content makes it a heart-healthy food by reducing blood pressure.

1 cup canned pumpkin = 137 calories, 7 g fat, 19 g carbohydrate, 3 g protein, 7 g fiber, 209% DV vitamin A, 37% DV vitamin K, 10% DV vitamin B6, 10% DV vitamin C, 10% DV potassium

Learn more

Growing pumpkins and winter squash in home gardens (UMN Extension)

Expand all


Christina's Cucina. How to cook, roast, or bake a pumpkin. November 22, 2017.

Have a Plant. Pumpkin.

Healthline. Pumpkin: Nutrition, benefits and how to eat. May 19, 2023.

Tasting Table. The best way to keep pumpkin fresh after it's cut. September 1, 2023.

Thinkery. Pumped about pumpkins: 10 fun pumpkin facts.