Pumpkin oatmeal

Breakfast

Item Rating: 74/100

1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		3.5 g	4%
	Saturated Fat	0.6 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		176.5 mg	7%
Total Carbohydrates		31.8 g	11%
	Dietary Fiber	4.7 g	16%
	Sugars	9.4 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		1.8 mg	10%
Potassium		294.1 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 31 cal (17.3%)

Protein: 23 cal (12.9%)

Carbs: 127 cal (69.8%)

About Pumpkin oatmeal

Pumpkin oatmeal is a comforting dish that combines nutrient-rich pumpkin puree with oats to create a flavorful, balanced meal. Rooted in both traditional American fall cuisine and global variations of porridge, it is often enhanced with spices like cinnamon, nutmeg, and ginger. Pumpkin is low in calories yet packed with beta-carotene, a precursor to vitamin A, while oats are an excellent source of dietary fiber and energy-supporting carbohydrates. Together, they offer a hearty breakfast or snack that provides sustained energy and essential nutrients like manganese, iron, and magnesium. This dish can be tailored to include plant-based milk, seeds, or nuts for added nutritional value, catering to various dietary preferences.

Health Benefits

• Supports eye health due to pumpkin's high beta-carotene content, which converts to vitamin A in the body.
• Promotes digestion with oats delivering approximately 4 grams of dietary fiber per half-cup, aiding gut health.
• Boosts immunity with pumpkin providing vitamin C and antioxidants that help protect cells from damage.
• Contributes to heart health, as oats contain beta-glucan, a type of soluble fiber known to lower LDL cholesterol levels.
• Rich in magnesium, which supports energy production and muscle function.

Dietary Considerations

Allergens: Contains gluten (if using non-certified gluten-free oats), nuts (if added), dairy (if using milk)

Suitable for: Vegetarian, vegan (if using plant-based milk), gluten-free (when using certified gf oats)

Not suitable for: Low-carb or ketogenic diets (due to oats), individuals with pumpkin allergies, low-fiber diets

Selection and Storage

Store cooked pumpkin oatmeal in an airtight container in the refrigerator for up to 5 days. Reheat with a splash of liquid to maintain a smooth texture.

Common Questions About Pumpkin oatmeal Nutrition

What are the key nutritional facts about pumpkin oatmeal?

Pumpkin oatmeal is typically a low-fat, nutrient-rich breakfast option. A one-cup serving of cooked pumpkin oatmeal (prepared with water) contains approximately 150-200 calories, 5-6 grams of protein, 3-5 grams of fiber, and is a good source of vitamin A, providing over 200% of the daily recommended intake, along with smaller amounts of potassium, magnesium, and vitamin C.

Is pumpkin oatmeal compatible with a vegan or vegetarian diet?

Yes, pumpkin oatmeal is naturally vegetarian and can easily be made vegan by preparing it with plant-based milk like almond, soy, or oat milk. Ensure any sweeteners or toppings, such as honey, are substituted with vegan-friendly options like maple syrup if following a vegan diet.

What are the health benefits of eating pumpkin oatmeal?

Pumpkin oatmeal is a heart-healthy dish high in beta-carotene, a precursor to vitamin A, which supports immune health and vision. The oatmeal base provides fiber for digestion and satiety, while the pumpkin offers antioxidant properties. However, be cautious of added sugars in some recipes, which can reduce the overall health benefit.

How much pumpkin oatmeal should I eat per serving?

A standard serving size for pumpkin oatmeal is about 1 cup cooked, which is sufficient to provide lasting energy and essential nutrients. For individuals with higher caloric needs, toppings like nuts, seeds, or a dollop of nut butter can increase the calorie and nutrient density of the meal.

How does pumpkin oatmeal compare to regular oatmeal?

Pumpkin oatmeal offers additional vitamins and minerals, like vitamin A, compared to regular oatmeal. It has a richer flavor and creamier texture when pumpkin puree is added. However, it may require added spices (like cinnamon or nutmeg) and care to avoid excess sugar if sweetness is balanced with ingredients like maple syrup.

Data Sources & Scientific References