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A pumpkin, in English-language vernacular, is a cultivated winter squash in the genus Cucurbita.

Traditional Pumpkin Dishes
Throughout South Africa, traditional pumpkin dishes play a pivotal role in the culinary heritage of the nation. These beloved recipes have been passed down through generations, showcasing the rich cultural tapestry of South African cuisine. One such dish is the iconic “pampoenkoekies,” a delectable treat enjoyed across the country. These pumpkin fritters are made by blending mashed pumpkin with flour, sugar, and spices, then fried to golden perfection

Nutritional composition
• Proximate composition (per 100g or as percentage): carbohydrates 9.8g, fat 0.4g, protein 1.4g, fibre 1.7g, calories-moisture 88%
• Mineral profile (per 100g): sodium 10mg, iron 1.85mg, phosphorus 38mg, calcium 39mg, zinc 0.12mg,
potassium 194mg
• Vitamin profile (per 100g): vitamin C 36.4mg, beta carotene 1μg, thiamine 0.03mg, niacin 0.62mg,
riboflavin 1.10mg
• Phytochemicals: phenolic acids 0.013–3.62mg/g dry weight (DW), flavonoids 0.553–6.11mg/g dry weight, alkaloids 660mg/100 g, anthocyanins 0.95–28.61mg/ g DW, sterol 28.07%, stilbenes 609.15mg/100g DW, tannins 32
1. Highly Nutritious and Particularly Rich in Vitamin A
Pumpkin has an impressive nutrient profile.
One cup of cooked pumpkin (245 grams) contains (2):
Calories: 49
Fat: 0.2 grams
Protein: 2 grams
Carbs: 12 grams
Fiber: 3 grams
Vitamin A: 245% of the
Reference Daily Intake (RDI)
Vitamin C: 19% of the RDI
Potassium: 16% of the RDI
Copper: 11% of the RDI
Manganese: 11% of the RDI
Vitamin B2: 11% of the RDI
Vitamin E: 10% of the RDI
Iron: 8% of the RDI
Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.
Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water .
It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A.
Moreover, pumpkin seeds are edible, nutritious and linked to numerous health benefits.
Summary Pumpkin
is high in vitamins and minerals while being low in calories. It’s also a great source of beta-carotene, a carotenoid that your body converts into vitamin A.
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