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One cup (245 grams) of canned pumpkin provides

Copper: 28% of the DV
Vitamin E: 22% of the DV
Iron: 18% of the DV
Magnesium: 13% of the DV
Riboflavin: 10% of the DV
Vitamin B6: 10% of the DV
Vitamin C: 10% of the DV
Potassium: 10% of the DV

It also contains smaller amounts of several other nutrients.

The vitamin A contained in pumpkin is actually in the form of vitamin A precursors beta carotene and alpha carotene.

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The Holy Prophet (S) said: Surely, there exists in the hearts of the Mumineen, with respect to the
martyrdom of Husayn (A.S.), a heat that never subsides.

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Pumpkin nutrition
Pumpkin is an incredibly nutritious food. It’s nutrient dense, meaning it has lots of vitamins and minerals and relatively few calories.

One cup (245 grams) of canned pumpkin provides (1Trusted Source):

Calories: 137
Protein: 3 grams
Fat: 7 grams
Carbs: 19 grams
Fiber: 7 grams
Vitamin A: 209% of the Daily Value (DV)
Vitamin K: 37% of the DV

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Imam Ali (PBUH) said: Whoever wants to be a leader should educate himself before educating others. Before preaching to others he should first practice himself. Whoever educates himself and improves his own morals is superior to the man who tries to teach and train others.

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Interestingly, the variety of pumpkin that’s most typically canned looks more similar to a butternut squash than a jack-o’-lantern.

The distinction between pumpkin and other types of squash can be a bit fuzzy, as there are many different but closely related varieties.

Pumpkin comes in many varieties, although the most common varieties are the large ones used for carving jack-o’-lanterns and smaller, sweeter pie pumpkins.

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Pumpkin varieties
There are many varieties of pumpkins, including:

Jack-o’-lantern: a large variety that’s used for carving
Pie pumpkins: a smaller, sweeter variety
Miniature: used for decoration but also edible
White: used for decoration but can be cooked
Giant: mostly grown for contests; technically edible but less flavorful than smaller pumpkins

Most of the pumpkin that’s sold in the United States is canned.

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Imam Ali (PBUH) said: Anyone who loves us Ahlul Bayt must be ready to face a life of austerity.

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When somebody asked Imam ‘Ali as to how he was getting on, he replied: "What do you want to know about a person whose life is leading him towards ultimate death, whose health is the first stage towards illness and whom society has forced out of his retreat".

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Inside they’re hollow, except for ivory-colored seeds coated with stringy flesh.

These squash are native to North America and play a big role in two holidays. They are carved into jack-o’-lanterns for Halloween and cooked into pies for Thanksgiving dessert in the United States and Canada.

However, they’re also grown around the world on every continent except Antarctica.

Their seeds, leaves, and flesh are all edible.

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What is pumpkin?
Pumpkin is a type of winter squash that’s in the same plant family as cucumbers and melons. It’s technically a fruit since it contains seeds. Yet, in terms of nutrition, it’s more like a vegetable.

Pumpkins are usually round and orange, although the size, shape, and color can vary depending on the variety. They have a thick outer rind that’s smooth and ribbed, as well as a stem that connects the pumpkin to its leafy plant.

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Pumpkin is a favorite autumn ingredient, but you may wonder whether it’s healthy.

Indeed, pumpkin is very nutritious and low in calories. Plus, it’s more versatile than you may think. It can be cooked into savory and sweet dishes alike.

This article reviews the nutritional properties of pumpkin and its various uses and benefits.

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Pumpkin: Nutrition, Benefits and How to Eat

Pumpkin is a healthy, versatile vegetable that’s loaded with a variety of nutrients, including fiber, vitamins, minerals, and antioxidants. Most of the health benefits of pumpkin are focused on its fiber content and micronutrients, including beta carotene and vitamin A.

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