Pumpkin Powder: Is It Good for You?

The arrival of pumpkin-flavored coffees, pastries, and dishes may signal the beginning of fall, but pumpkin can be enjoyed year-round in the form of a powder. 

Pumpkin powder is a dry powder created from ripe pumpkins. Once they reach peak ripeness, the pumpkins are washed, sliced, and dehydrated. Pumpkin powder can be used as a healthier alternative to wheat flour in cooking or baking. It can also serve as a natural food coloring or sweetener in drinks and other dishes.

When mixed with water, pumpkin powder can be rehydrated to replace canned or fresh pumpkin in many recipes. It’s even become a popular addition to pet foods and treats. 

Beyond its great versatility, pumpkin powder is packed full of essential nutrients and may offer several health benefits. 

Nutrition Information

A 100-gram serving of pumpkin powder contains: 

  • Calories: 345
  • Protein: 6 grams
  • Fat: 0.8 grams
  • Carbohydrates: 78 grams
  • Fiber: 23 grams
  • Sugar: 18 grams

Pumpkin powder is a good source of: 

Pumpkin is also an excellent source of Vitamin C. Studies have shown that Vitamin C can help support a healthy immune system and protect against free radical damage. 

Potential Health Benefits of Pumpkin Powder

Beyond its delicious and distinct flavor, pumpkin powder is rich in vitamins and minerals and low in calories and fat. This makes it a nutritious and flavorful addition to any diet.

Research has found several potential health benefits to consuming pumpkin powder: 

Disease Prevention

Pumpkin powder is a rich source of antioxidants like alpha-carotene, beta-carotene, and beta-cryptoxanthin. These antioxidants can combat free radicals and prevent cell damage. Because of this, studies show that the antioxidants in pumpkin powder may help lower the chances of certain cancers.

The carotenoids in pumpkin powder may also help reduce the risk of eye disease.

Immune System Support

Pumpkin powder contains high levels of immunity-boosting nutrients, including Vitamin C and Vitamin A. Both vitamins have been shown to provide immune system support and reduce the risk of conditions like measles and certain cancers.

Pumpkin powder also contains folate and iron, which can help strengthen the immune system by supporting physical barriers like the skin and boosting production of antibodies.

Healthy Weight Management

Pumpkin powder is a low-calorie, low-fat nutrient-dense food. It can be used as a healthy alternative to flour and sugar to help promote healthy weight management and prevent obesity.

Skin Health

Pumpkin powder is packed with nutrients that support healthy skin, including carotenoids, Vitamin A, Vitamin C, Vitamin E, and omega-3-fatty acids. Adding pumpkin powder when cooking and baking can help you maintain a healthy glow. 


Potential Risks of Pumpkin Powder

While pumpkin powder is a healthy food choice for most people, consider the following before using it:

Pumpkin Allergies

Some people are allergic to the seeds and other components of pumpkin that may be present in pumpkin powder. Consult your doctor before adding any supplements like pumpkin powder to your diet.

WebMD Medical Reference Reviewed by Dan Brennan, MD on November 03, 2020



Allergy: "Food allergy to pumpkinseed--characterization of allergens.”

Breast Cancer Research and Treatment: "Carotenoids and breast cancer risk: a meta-analysis and meta-regression."

British Journal of Nutrition: "Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses."

Clinical Microbiology Reviews: "Effects of Vitamin A Supplementation on Immune Responses and Correlation with Clinical Outcomes."

Dermato-Endocrinology: "Discovering the link between nutrition and skin aging."

Food Chemistry: "Analysis of carotenoids with emphasis on 9-cis β-carotene in vegetables and fruits commonly consumed in Israel."

Indian Journal of Clinical Biochemistry: "Vitamin C in Disease Prevention and Cure: An Overview."


Nutrition Data, Conde Nast: "Pumpkin Powder."

Nutrition in Clinical Care: "The role of carotenoids in human health.”

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