Pumpkin smoothie

Beverage

Item Rating: 75/100

1 serving (250 grams) contains 180 calories, 5.0 grams of protein, 3.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		169.8
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		141.5 mg	6%
Total Carbohydrates		33.0 g	12%
	Dietary Fiber	3.8 g	13%
	Sugars	18.9 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		1.4 mg	7%
Potassium		377.4 mg	8%

* 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 sodium

🧂 Low salt

Source of Calories

Fat: 25 cal (14.3%)

Protein: 18 cal (10.7%)

Carbs: 132 cal (75.0%)

About Pumpkin smoothie

A pumpkin smoothie is a blended beverage incorporating pumpkin puree, milk or milk alternatives, spices like cinnamon and nutmeg, and sometimes sweeteners like honey or maple syrup. Originating from autumn traditions in North America, it is popular in seasonal cuisine due to its connection with harvest flavors. Nutritionally, a pumpkin smoothie is rich in antioxidants from pumpkin, provides dietary fiber, and can be fortified with proteins depending on the ingredients. Pumpkin itself contains beta-carotene, which is a precursor to vitamin A, along with potassium and vitamin C, making this smoothie nourishing and energizing.

Health Benefits

• Supports eye health due to high beta-carotene content, which is converted into vitamin A.
• Promotes immune function with vitamin C from pumpkin puree.
• Aids in muscle function and electrolyte balance thanks to potassium in pumpkin and milk alternatives.
• Contains dietary fiber, improving digestive health and maintaining gut regularity.
• Provides antioxidants that combat oxidative stress through pumpkin’s high carotenoid levels.

Dietary Considerations

Allergens: Contains milk (if using dairy), nut-based milk (if using almond or cashew), soy (if using soy milk)

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

Not suitable for: Low-carb, people with pumpkin or specific spice allergies if used (like cinnamon or nutmeg)

Selection and Storage

Store the smoothie in an airtight container in the refrigerator for up to 24 hours. Stir or shake well before consuming as separation may occur. Freeze pumpkin puree for up to 3 months for future use.

Common Questions About Pumpkin smoothie Nutrition

What are the nutritional benefits of a pumpkin smoothie?

Pumpkin smoothies are rich in vitamins A and C, fiber, and potassium. A typical serving may contain around 150-200 calories, with moderate protein (2-4 grams depending on ingredients) and plenty of antioxidants known to support eye health and immune function.

Can I have a pumpkin smoothie on a keto diet?

Pumpkin smoothies can be keto-friendly if prepared with low-carb ingredients such as unsweetened almond milk or coconut milk and a keto-approved sweetener like stevia. Avoid adding sugar or high-carb fruits to keep the net carbs low, as pumpkin itself contains about 8 grams of carbs per half cup.

What are the health benefits of drinking pumpkin smoothies?

Pumpkin smoothies provide key nutrients like beta-carotene, which promotes healthy skin and vision, along with fiber for improved digestion. They are low in fat and calories, making them great for weight management, but watch out for added sugars, which can quickly increase calorie content.

What is the recommended serving size for a pumpkin smoothie?

A standard serving size for a pumpkin smoothie is about 8-12 ounces, depending on the recipe and ingredients. For a balanced meal or snack, aim for smoothies with a good mix of protein, healthy fats, and minimal added sugars for sustained energy.

How does a pumpkin smoothie compare to a banana smoothie nutritionally?

Pumpkin smoothies tend to be lower in natural sugars (about 3-4 grams per half cup of pumpkin) compared to banana smoothies, which contain around 14 grams per medium banana. Additionally, pumpkin offers more vitamin A and fiber, while bananas provide potassium and magnesium.

Data Sources & Scientific References