Calorie content per 100 grams of boiled pumpkin. Calorie content and nutritional value of pumpkin

Pumpkin is a healthy product that is low in calories and contains a large amount of vitamins. These features make pumpkin an excellent dietary product.

The calorie content of pumpkin depends on the variety and method of its preparation. The composition of vitamins in pumpkin is also unique: it contains a lot of potassium, carotene and pectins, which help eliminate bad cholesterol, and also contains vitamins B, C, E, PP and the rare vitamins T and K. Let's consider options for preparing dishes from pumpkin and the calorie content of each them.

How many calories are in raw pumpkin?

Pumpkin consists of 90% water, so it is considered a dietary product. The small content of coarse dietary fiber and organic acids in the pulp makes it useful for inflammation of the stomach and intestines, and it can also be eaten for iron deficiency anemia and many other ailments. The calorie content of fresh pumpkin in its raw form is only 28 kcal per 100 g.

Let's take a closer look at the most popular varieties of pumpkin: butternut and nutmeg.

Butternut squash

A pumpkin variety called butternut was artificially bred in 1960 in America by crossing wild African and nutmeg varieties. The key feature of butternut squash is the rapid ripening of the pumpkin - within 3 months from the moment of planting.

Butternut squash is very common in cooking because it has a pleasant nutty flavor and buttery texture. The product can be stored for a long time at room temperature, and it can be prepared in different ways: boiling, stewing, frying, baking, etc. The calorie content of butternut squash does not exceed 45 kcal per 100 g.

butternut squash

Butternut squash is a separate variety that is considered the most delicious of all. It was bred in Mexico, so the crop turned out to be heat-loving and long-ripening, unlike other varieties. In our country, nutmeg pumpkin is grown only in the southern regions.

The vegetable is distinguished by its elongated oblong shape and yellowish-brown color. The peel is quite thin and can be easily removed with a sharp knife. The pulp has a bright orange color and a pleasant nutmeg aroma. The calorie content of butternut squash is approximately 45 kcal per 100 g.

In cooking, this variety of pumpkin is used both raw and after heat treatment. It is suitable for preparing salads, stewed and fried dishes, used as a filling for pies and pancakes, etc.

Calorie content of baked pumpkin

One of the popular ways to cook pumpkin is baking. The recipe requires about a kilogram of pumpkin, lemon and about 100 g of sugar. First, peel the skin and cut the pumpkin into cubes. Peel the lemon too and, if possible, remove the white partitions that may be bitter. Cut into pieces, separating the bones.

Mix all the ingredients, after which they should be placed in a baking dish and placed in an oven preheated to 180 degrees. You need to bake the dish for about 20 minutes, covering it with foil, and then taste it (you can add sugar). After this, remove the foil and continue baking for 10-15 minutes. The juice should disappear and the pumpkin will take on an amber, translucent appearance.

The calorie content of baked pumpkin without sugar is approximately 27 kcal, so nutritionists often recommend this dish to.

Of course, if you change the recipe, the number of calories in baked pumpkin may increase. Thus, the calorie content of pumpkin baked with sugar increases taking into account the amount of added sweetness and can reach 60 kcal or more. Let's look at the most popular recipes for baking pumpkin with sugar or honey to preserve the maximum amount of nutrients in it.

Baked pumpkin with sugar

You can make a delicious dessert from any pumpkin using the following ingredients: 500 g pumpkin, ¾ cup sugar, 500 ml water. Peel the pumpkin and cut into pieces. Dissolve sugar in water and bring it to a boil, then add pumpkin pieces to the syrup and cook for about 5-7 minutes.

Drain the water, place the pumpkin on a baking sheet covered with parchment and place in the oven, preheated to 180 degrees until golden brown. Before serving, sprinkle the dish with powdered sugar. The calorie content of pumpkin baked with sugar reaches 130 kcal per 100 g.

Pumpkin with honey

To prepare pumpkin with honey in the oven you will need a small set of ingredients:

• 1 kg pumpkin;
• 2 spoons of honey;
• apple, orange or lemon for sourness.

Pumpkin and apples should be peeled and seeded before cooking. You don't have to peel the apples if they are thin and soft. Cut the ingredients into cubes.

If you decide to add citrus fruits, pour the juice over the sliced ​​pumpkin and apples. Add natural honey and mix thoroughly. You can also not stir, but simply brush the cubes with honey on top and pour over orange or lemon juice.

If you come across a soft pumpkin, you can eat the dish raw, or you can put it in the oven for 10-15 minutes - that will be enough. The calorie content of baked pumpkin with honey is 50-55 kcal per 100 g.

Calorie content of boiled pumpkin

Boiled pumpkin has minimal calorie content. It contains approximately 1 g of protein, 5 g of carbohydrates and 0.2 g of fat. The dish is very easy to prepare: peeled pumpkin is cut into pieces and boiled in water for 30 minutes. The water is drained and the product can be consumed in this form or used to prepare more complex dishes. The calorie content of pumpkin boiled in water does not exceed 25 kcal per 100 g.

If the proposed option seems too boring, try making a dish like dessert pumpkin.

To prepare boiled pumpkin for dessert you need:

• half a kilogram of pumpkin;
• 6 large spoons of sugar;
• a couple of glasses of water;
• cinnamon stick.

First, peel the pumpkin and cut it into pieces.

Fill a pan with water and boil it, then add the vegetable into it. Add sugar and cinnamon, and continue to cook for about 20 minutes, checking occasionally for doneness. Remove the pumpkin cubes from the water and place on a plate and sprinkle with powdered sugar on top. Wait for the pumpkin to cool and place it in the refrigerator - after a while the dessert will be ready. The calorie content of pumpkin boiled with sugar depends on the amount of sugar used, and in a specific recipe it is equal to 127 kcal per 100 g.

How many calories are in stewed pumpkin?

The calorie content of pumpkin stewed in water is approximately equal to the calorie content of steamed pumpkin, and is about 30 kcal per 100 g. At the same time, in its pure form the product is not very tasty and is used as part of more complex dishes.

For one of the recipes you will need:

• 400 g pumpkin;
• 4 cloves of garlic;
• 150 ml fat sour cream;
• 50 g parsley;
• a little vegetable oil;
• salt and pepper.

Peel the pumpkin, cut into large pieces and fry until golden brown in a frying pan.

Chop the parsley and pass the garlic through a press. Mix sour cream with garlic and parsley, add salt and pepper, and then mix well. Add the sauce to the pumpkin in the pan, stir and simmer, covered, for 10 minutes until the cubes soften.

Crush the walnuts and sprinkle them over the pumpkin before serving. You can stew pumpkin in many other ways, and the calorie content of a particular dish is 189 kcal per 100 g.

Here are a couple more interesting ways to stew pumpkin with milk and sugar syrup

Pumpkin stewed with sugar

The recipe requires 1.5 kg of pumpkin, 500 g of sugar and water. Select the seeds from the pulp and cut it into 3 cm cubes, and then place it in a saucepan, pouring 2 cm of water into it.

Add half the sugar and simmer over low heat, covered, for half an hour, then drain the juice and add the remaining sugar. Continue to simmer for another hour, then remove the lid, increase the heat and evaporate the juice. The calorie content of pumpkin stewed with sugar according to this recipe is 160 kcal per 100 g.

Pumpkin in milk

To prepare the dish you will need the following ingredients:

• 800 g pumpkin;
• 2 tablespoons flour;
• 1.5 glasses of milk;
• spoon of sugar;
• vegetable oil.

Peel the pumpkin and remove the seeds from the pulp, then boil it in lightly salted water and dry it. Fry the flour and dilute it with hot milk, and then add sugar to it. Pour this mixture over the pumpkin and bring to a boil. The dish is ready and can be served.

The calorie content of pumpkin boiled with milk is approximately 200 kcal per 100 g. It depends on the amount of sugar and the fat content of the milk used.

Table calorie content of pumpkin dishes

Now you know exactly the calorie content of pumpkin dishes per 100 g and you can create the right diet taking into account the tasks you face.

Pumpkin is popular in many countries of Europe, Asia, and Central America. In Russia, this vegetable has been the basis of most people’s menus for quite a long time.

Not only is pumpkin in any form very appetizing, but it also carries enormous benefits, and at the same time contains a small amount of calories.

So Diet lovers can eat it without fear, without worrying about their figure.

Children's cuisine always uses the healthiest products, containing many substances and elements necessary for the body. That is why It is strongly recommended to include pumpkin dishes more often in a child’s diet.

The calorie content of this vegetable depends on the species and degree of ripening.

100 g of raw pumpkin contains approximately 22-30 kcal.

Why is pumpkin so healthy?

Knowing the value of this food product, many add it raw to salads, and after heat treatment - to soups and main courses. The list of beneficial effects of pumpkin on human health is long., but let's take a look at at least some of its points:

1. Stabilization of blood pressure, improves the tissue of the walls of blood vessels.
2. Removing unnecessary fat from the body, which prevents the accumulation of excess weight.
3. Elimination of sand and stones in the urinary system of the body.
4. The presence of vitamin E prevents premature cellular aging.
5. Vitamin C improves immune function.
6. Vitamin D regulates the normal course of metabolic processes and makes bone tissue stronger.
7. Remarkable prevention of prostatitis.
8. Kidney diseases can be cured with pumpkin juice.
9. Makes tooth enamel and gums strong.
10. Preventing the development of atherosclerosis.
11. Providing a calming effect on the nerves and improving sleep quality.
12. Makes the risk of getting tuberculosis and throat cancer low.
13. Relieves eye fatigue and improves vision.
14. Normalization of the gastrointestinal tract, ridding the body of waste and toxins.

The healing power of pumpkin does not end there, but this list is enough to understand the need to include pumpkin dishes in your diet as often as possible.

I would also like to separately highlight the valuable property of this melon crop - the acceleration of metabolic processes in the body. Thanks to vitamin T, heavy foods are easily digested, harmful substances are removed and fat deposition is blocked.

By eating pumpkin, a person not only does not gain weight, but he also loses the accumulated weight. and unnecessary.

Calorie content of baked and stewed pumpkin

Baking pumpkin in the oven makes it somewhat denser, which makes it higher in calories, but not significantly so.

100 g of baked pumpkin contains 32 kcal.

Even in this form, this vegetable is indicated for dietary nutrition, because its number of calories is almost unchanged.

To slightly change the taste of baked pumpkin, you can cook it with other products, but in this case the calorie content will increase slightly.

Nutritional value of baked pumpkin:

• proteins 1 g;
• fats 0.5 g;
• carbohydrates 6 g.

The energy value of stewed pumpkin is slightly higher than baked pumpkin. But again, insignificantly, and both of these dishes are absorbed equally well.

There are 37 kcal per 100 g of stewed pumpkin.

Its nutritional value:

• proteins 1.2 g;
• fats 1.25 g;
• carbohydrates 5.5 g.

As we can see, the numbers for these two dishes are almost the same, so it doesn’t really matter what kind of heat treatment the pumpkin will be subjected to - it will bring benefits in any case.

Pumpkin boiled with sugar

As children, many of us enjoyed a bright orange dessert made from pumpkin boiled in sweet water and sprinkled with sugar. Despite the presence of sugar and the fact that this dish belongs to the category of desserts, there are absolutely no calories in it and it is not prohibited in the diet menu.

Calorie content of 100 g of pumpkin boiled with sugar is 36 kcal.

To prepare this dish, we will need:

• 1 kg pumpkin;
• 1300 ml water;
• 5 tbsp sugar.

Place pieces of pumpkin of approximately the same size, peeled, into a saucepan and cover with cold water, add sugar and put on fire. You can add some spices to improve the taste.

Boil and cook for 10 minutes until the pieces are easily pierced with a fork. Remove the pumpkin to a plate, sprinkle with sugar and leave to cool.

It takes little time and effort to prepare such a dessert, but the benefits and pleasure from consumption are enormous.

How many calories are in steamed pumpkin?

Steamed dishes are dietary and the healthiest. After all, all the substances and microelements necessary for a person remain intact in such products.

And the calorie content of dishes that have undergone this particular heat treatment is always minimal.

100 g of steamed pumpkin contains 27 kcal.

Whatever cooking method is chosen, be sure to first cut the pumpkin and peel and remove seeds. If the vegetable is tough, it will take longer to cook.

Calorie content and nutritional value of 100 grams of raw pumpkin

• Calorie content: 29 kcal
• Proteins: 1.5 g
• Fat: 0.3 g
• Carbohydrates: 7.4 g

Calorie content and nutritional value of 100 grams of boiled pumpkin

• Calorie content: 19 kcal
• Proteins: 0.6 g
• Fat: 0.2 g
• Carbohydrates: 3.6 g

Pumpkin porridge, known to everyone since childhood, is prepared from a type of pumpkin. Mentions of its use as food can be found in Aztec texts in North America.

This juicy fruit is a natural storehouse of all kinds of vitamins and minerals. It is a source of beta-carotene, vitamins C, E, PP, B1, B2, K. Vitamin T helps in the absorption of heavy foods and in the fight against obesity. Therefore, pumpkin can often be found in dietary menus.

Thanks to the minerals calcium, potassium, iron, copper, cobalt and zinc, it is actively used for medicinal purposes. Pumpkin juice is useful for men to increase potency. Potassium will help strengthen blood vessels and relieve swelling. Fresh pulp or rice, semolina, millet porridge is used for kidney problems. Pumpkin seeds are used to combat worms. In folk medicine, pumpkin pulp was used to treat burns, skin rashes, acne and eczema.

In Rus', this vegetable was highly revered and many simple, tasty dishes were prepared. For food, it is best to choose fruits up to 5 kg. You can use pumpkin to cook jelly, soups, make stews, bake pies, fry pancakes, bake, add to salads and porridges.

For reference: ready-made meals and products.

The vitamin and mineral composition of pumpkin is represented by vitamins PP, K, E, C, B1, B2, B5, B6, B9, A, beta carotene, minerals zinc, selenium, copper, manganese, phosphorus, magnesium, potassium, calcium.

The calorie content of baked pumpkin per 100 grams is 45 kcal. In 100 g of vegetable dish there are 1.2 g of protein, 1.6 g of fat, 6.1 g of carbohydrates.

To prepare baked pumpkin you need the following ingredients:

• 1.25 kg of vegetables;
• 5 tablespoons of sugar;
• 3 tablespoons butter;
• 1 glass of milk.

• the pumpkin is thoroughly washed, cut into halves, and cleared of seeds;
• the washed vegetable, without peeling, is cut into 4–7 pieces;
• Place the pieces on a baking sheet and place in an oven preheated to 200°C. Baking time is approximately 20 – 25 minutes;
• The butter is cut into cubes and melted in a water bath. To do this, place a pan of water over high heat, and place a bowl with pieces of butter on top of it;
• the baking sheet with the baked pumpkin is removed from the oven, the baked vegetable is poured with melted butter, sprinkled with sugar and brought to a finished state in the oven at a temperature set at 180° C;
• To prevent the pumpkin from burning, you can cover it on top with foil;
• The baked vegetable is served hot or cold. For a richer taste, you can pour cream or milk over the pumpkin.

Calorie content of millet porridge with pumpkin per 100 grams

The calorie content of millet porridge with pumpkin per 100 grams is 100 kcal. In 100 g of dish there are 2.9 g of protein, 1.7 g of fat, 19.5 g of carbohydrates.

To prepare one 274-gram serving of millet porridge with pumpkin, you need the following ingredients:

• 50 g pumpkin;
• 50 g millet cereal;
• 100 ml water;
• 60 ml milk;
• 1 g salt;
• 13 g sugar.

• cut the pumpkin into cubes, place in a pan filled with water, cook over medium heat for 5 minutes;
• millet porridge is added to the pan, the vegetable and porridge are mixed, simmered over low heat for 12 - 15 minutes;
• Salt, sugar, and milk are added to the mixture.
• The porridge is cooked over low heat for 7 - 9 minutes.

Calorie content of pumpkin puree soup per 100 grams

Calorie content of pumpkin puree soup per 100 grams is 60 kcal. 100 g of the dish contains 2.4 g of protein, 3.2 g of fat, 7.6 g of carbohydrates.

Pumpkin soup puree brings great benefits to the body, including the beneficial properties of this dish:

• normalization of heart function;
• cleansing the kidneys and liver of toxins;
• activation of metabolism;
• benefits for vision;
• calming effect on the nervous system.

Calorie content of boiled pumpkin per 100 grams

The calorie content of boiled pumpkin per 100 grams is 27 kcal. 100 g of boiled vegetable contains 1.3 g of protein, 0.3 g of fat, 5.3 g of carbohydrates. Boiled pumpkin is an extremely healthy product, rich in beta carotene, vitamins A, B2, B5, C, E, PP, minerals potassium, calcium, phosphorus, magnesium, copper, manganese, and iron.

Calorie content of stewed pumpkin per 100 grams

The calorie content of stewed pumpkin per 100 grams is 41 kcal. 100 g of stewed vegetable contains 1.6 g of protein, 2 g of fat, 7.7 g of carbohydrates.

This product is saturated with cellulose, beta carotene, glucose, sucrose, fructose, carnitine, which accelerates metabolism and helps you lose weight.

Benefits of pumpkin

The following benefits of pumpkin are known:

• the vegetable is characterized by a high content of pectins, which reduce cholesterol levels and restore the functioning of the pancreas;
• this product is indicated for the prevention of hypertension, colitis, atherosclerosis, nephritis;
• thanks to its antiemetic effect, pumpkin is actively used by pregnant women;
• the bactericidal properties of pumpkin allow it to be used for healing wounds and coughing;
• Numerous studies confirm the effectiveness of pumpkin in preventing cancer;
• pumpkin seeds are actively used in folk remedies for worms;
• the pulp of the vegetable removes waste and toxins from the stomach and intestines, stimulates appetite, and has a diuretic effect;
• pumpkin is rich in potassium, which is necessary for the health of the heart, blood vessels, and the prevention of edema;
• the presence of iron makes pumpkin indispensable for anemia;
• Pumpkin vitamin A is good for vision.

Pumpkin damage

Like other products, pumpkin has a number of contraindications, including consumption of the vegetable should be avoided if:

• gastritis;
• diabetes;
• duodenal ulcer;
• tendency to flatulence;
• for allergic reactions to the product and intolerance to the vegetable.

Pumpkin seeds contain a lot of salicylic acid, which provokes excess weight gain and salt deposition. Overeating pumpkin seeds leads to vomiting and nausea.

Pumpkin is a healthy vegetable that contains all the important nutrients for the body. It is in great demand and is very popular in all countries.

This vegetable crop is used in cooking, for the preparation of baby food, various cosmetics and in folk methods of treatment.

The calorie content of this product depends on the method in which it was prepared:

1. Boiled.
   The calorie content of boiled pumpkin is approximately 24 kcal per 100 grams. Boiled pumpkin is an excellent substitute for potatoes. Such a replacement of vegetables can make the dish dietary. You need to cook the vegetable in small pieces for about half an hour in water with added salt. After cooking, drain in a colander. The small calories of boiled pumpkin will appeal to people who want to lose weight.
2. Baked.
   Baked pumpkin has a little more calories. After all, a vegetable cooked in the oven becomes slightly denser. The calorie content of such a product will be 27 kcal per 100 grams. This indicator is low, so it can be safely included in the diet. Baked pumpkin has a very strong flavor. To give different flavors, you can cook this vegetable in the oven with other ingredients. Of course, the calorie content of such a dish will increase. But the taste will be more pleasant.
3. Stewed.
   If you steam cook, the calorie content will also be 27 kcal per 100 grams, the same as the dish in the oven. Steamed food is considered the healthiest. It retains all taste and vitamin qualities intact.
4. Raw.
   The calorie content of raw vegetable crops is 20 kcal per 100 grams. Very often this product is used in various salads. Although raw vegetables are healthier than other types, they are much less digestible.
5. Dried.
   This product retains all the beneficial substances in their original form. At the same time, calorie content does not change. It is still 20 kcal per 100 grams.

For any cooking method, the pumpkin should be cut, peeled, and all seeds removed. The average preparation time is 20-30 minutes, excluding boiling. Cook the vegetable for no more than 15 minutes. If the product is stale, it is recommended to increase the cooking time slightly.

You can use it in salads and instead of a side dish. Excellent dishes are obtained stuffed. You can bake the whole vegetable in the oven. The filling can be simple porridge or vegetable stew. It will take approximately 45 minutes to cook completely.

In principle, it goes well with any food, but the most delicious dishes are obtained in combination with other vegetables, various herbs and starchy foods. Among the spices, you should choose thyme, saffron, garlic, rosemary, oriental spices, black pepper, cumin and cinnamon.

Benefits of pumpkin

Pumpkin contains a large amount of vitamins and minerals. It not only contains all the popular vitamins, but also the rarest of them, vitamin T. It perfectly speeds up all metabolic processes in the body and protects it from obesity. It is also dominated by pectin substances, which rid the body of excess cholesterol and toxins.

100 grams of pumpkin contains about 5-15% carbohydrates, 1-2% proteins and less than 1% fat. Pumpkin, considered a dietary product, can fight liver and kidney diseases, various burns, etc.

The delicate pulp of the product is easily digested by any body. A large amount of fiber normalizes the activity of the gastrointestinal tract and enhances the receptivity of nutrients.

Pumpkin juice copes well with thirst and has a beneficial effect on the nervous system.

Bright yellow foods are loaded with carotenoids and plant antioxidants. These substances reduce the risk of cancer cells and have an anti-inflammatory effect.

Not only pumpkin pulp is healthy, but its seeds can also have a positive effect. They contain a lot of zinc, which helps with prostatitis and relieves pregnant women from toxicosis.

The bright orange guest from North America has long become a familiar vegetable in many families.

Pumpkin is an amazing vegetable that can rightfully be called useful not only in cooking, but also in the garden.

During the growth period, the plant, thanks to its large leaves, helps fight weeds, and the juicy fruits delight you with delicious dishes and a varied set of vitamins and nutrients.

As for pumpkin fruits, depending on the variety, they vary in size, shape, color and taste.

For example, the decorative appearance is not suitable for consumption; the fruits of winter varieties will be perfectly stored throughout the winter, which cannot be said about summer varieties.

As a rule, this vegetable, harvested in the summer, is cooked immediately after harvest or frozen.

Beneficial features

Pumpkin in any form - stewed, boiled, baked, dried - can benefit the human body and help in the fight against certain diseases.

This is facilitated by a unique composition represented by a whole set of vitamins and microelements: ascorbic acid, vitamins B, A, E, T, K, iron, magnesium, calcium, potassium, zinc.

The list can go on for a long time.

How does eating pumpkin affect the human body?

Given such a diverse set of vitamins, microelements and other beneficial substances, pumpkin should be included in the menu for cardiovascular diseases, liver, bladder and kidney diseases, and insomnia.

The pulp is used in the treatment of eczema, burns and other mechanical and thermal damage to the skin.

Everyone loves seeds

Small children are treated with the seeds.

However, before starting a course of treatment, you need to consult a doctor so as not to harm the child’s body.

In cooking, the seeds of this vegetable are used in salads, in the preparation of meat and first courses.

The seeds contain a lot of zinc, protein, fiber, phosphorus, folic acid and other useful substances that ensure the normal functioning of the body.

The calorie content of pumpkin seeds is 540 calories per 100 grams.

Delicious and simple dishes

1. Baked pumpkin

You can bake the vegetable yourself or using other products.

One of the dietary recipes is baked pumpkin with apples.

For preparation you will need: pumpkin - 1 kg, green apples - 400 g, honey, cinnamon and ground nutmeg - to taste.

Peel the vegetables, cut into small pieces, mix with honey and spices.

Grease a baking tray with olive oil, lay out the mixture and bake for 40-45 minutes at a temperature of at least 180 degrees.

The calorie content of such a dish is no more than 48 calories per 100 grams.

2. Millet porridge with pumpkin

To prepare the dish you will need: pumpkin - 100 g, millet - 40 g, milk - 100 g, salt, sugar and spices - to taste.

First, the vegetable must be peeled and cut into small pieces.

Pour milk into a saucepan (if necessary, milk can be diluted with water), add sugar, salt, pumpkin and simmer until boiling.

Then add the cereal and simmer until the dish is completely cooked. Before serving, you can add olive oil to the finished dish.

The calorie content of the dish is 158 calories per 100 grams.

3. Boiled pumpkin

The advantage of the dish is its low calorie content - 23 calories per 100 grams.

In addition, boiled pumpkin can easily become an alternative to potatoes.

The method of preparing this dish is very simple: just peel and cut the vegetable into pieces, boil in water, adding salt and spices to taste.

4. Stewed pumpkin

You can prepare a delicious dessert from this vegetable, or you can stew it as a side dish for meat or fish dishes.

In the first case, you need: pumpkin - 1 kg, milk - 200 ml, sugar and spices to taste.

Peel and cut the vegetables.

In a deep saucepan, fry a little in olive oil, adding sugar and spices.

Then add milk and simmer until cooked.

The calorie content of the dish is 52 calories.

In the second case, you need: pumpkin - 1 kg, chicken broth - 200 ml, salt and spices to taste.

Peel and cut the vegetables.

In a deep saucepan, fry a little in oil (olive or sunflower), adding salt and spices.

Then add broth and simmer until cooked.

The calorie content of the dish is 91 calories per 100 grams.

5. Pumpkin soup

To prepare the dish you will need: pumpkin - 1 kg, chicken broth - 1 l, leek - 1 stalk, cream 20% - 200 ml, garlic, salt and spices - to taste.

Cook broth from one chicken fillet, pumpkin, onion and garlic with the addition of salt and spices.

Catch the meat and vegetables, blend with a blender, dilute with broth, add cream and heat well on the stove for five minutes.

The calorie content of the dish is 75 calories.

Try pumpkin and be convinced of its extremely beneficial properties and excellent taste.

Create your own culinary masterpieces and treat your family and friends.

Pumpkin is a healthy vegetable that contains all the important nutrients for the body. It is in great demand and is very popular in all countries.

This vegetable crop is used in cooking, for the preparation of baby food, various cosmetics and in folk methods of treatment.

The calorie content of this product depends on the method in which it was prepared:

1. Boiled.
   The calorie content of boiled pumpkin is approximately 24 kcal per 100 grams. Boiled pumpkin is an excellent substitute for potatoes. Such a replacement of vegetables can make the dish dietary. You need to cook the vegetable in small pieces for about half an hour in water with added salt. After cooking, drain in a colander. The small calories of boiled pumpkin will appeal to people who want to lose weight.
2. Baked.
   Baked pumpkin has a little more calories. After all, a vegetable cooked in the oven becomes slightly denser. The calorie content of such a product will be 27 kcal per 100 grams. This indicator is low, so it can be safely included in the diet. Baked pumpkin has a very strong flavor. To give different flavors, you can cook this vegetable in the oven with other ingredients. Of course, the calorie content of such a dish will increase. But the taste will be more pleasant.
3. Stewed.
   If you steam cook, the calorie content will also be 27 kcal per 100 grams, the same as the dish in the oven. Steamed food is considered the healthiest. It retains all taste and vitamin qualities intact.
4. Raw.
   The calorie content of raw vegetable crops is 20 kcal per 100 grams. Very often this product is used in various salads. Although raw vegetables are healthier than other types, they are much less digestible.
5. Dried.
   This product retains all the beneficial substances in their original form. At the same time, calorie content does not change. It is still 20 kcal per 100 grams.

For any cooking method, the pumpkin should be cut, peeled, and all seeds removed. The average preparation time is 20-30 minutes, excluding boiling. Cook the vegetable for no more than 15 minutes. If the product is stale, it is recommended to increase the cooking time slightly.

You can use it in salads and instead of a side dish. Excellent dishes are obtained stuffed. You can bake the whole vegetable in the oven. The filling can be simple porridge or vegetable stew. It will take approximately 45 minutes to cook completely.

In principle, it goes well with any food, but the most delicious dishes are obtained in combination with other vegetables, various herbs and starchy foods. Among the spices, you should choose thyme, saffron, garlic, rosemary, oriental spices, black pepper, cumin and cinnamon.

Benefits of pumpkin

Pumpkin contains a large amount of vitamins and minerals. It not only contains all the popular vitamins, but also the rarest of them, vitamin T. It perfectly speeds up all metabolic processes in the body and protects it from obesity. It is also dominated by pectin substances, which rid the body of excess cholesterol and toxins.

100 grams of pumpkin contains about 5-15% carbohydrates, 1-2% proteins and less than 1% fat. Pumpkin, considered a dietary product, can fight liver and kidney diseases, various burns, etc.

The delicate pulp of the product is easily digested by any body. A large amount of fiber normalizes the activity of the gastrointestinal tract and enhances the receptivity of nutrients.

Pumpkin juice copes well with thirst and has a beneficial effect on the nervous system.

Bright yellow foods are loaded with carotenoids and plant antioxidants. These substances reduce the risk of cancer cells and have an anti-inflammatory effect.

Not only pumpkin pulp is healthy, but its seeds can also have a positive effect. They contain a lot of zinc, which helps with prostatitis and relieves pregnant women from toxicosis.

Many women watch their figure and follow various diets to lose weight. There is an easier way: include pumpkin in your diet. Pumpkin has a low calorie content; moreover, this amazing vegetable promotes intensive absorption of food.

Since ancient times in Rus', pumpkins have been steamed, fried, boiled, baked and canned. Soups, porridges, salads, and pie fillings were made from it. What is so good about the “queen of vegetables”?

Medicinal properties of pulp

It is not for nothing that this vegetable is recommended for sick people. The pulp contains a lot of iron, as well as potassium, calcium, phosphorus, magnesium, copper, cobalt, silicon and fluorine. A large amount of pectin in vegetables promotes the absorption of food, protects the gastric and intestinal mucosa from damage, improves salt metabolism, and removes excess water, cholesterol and chlorides from the body. Perhaps, this alone makes me want to quickly include the red melon beauty in my diet. But let’s list other, no less useful qualities of the vegetable.

Pumpkin is rich in vitamins. These are vitamins C, E, PP, from the group of B-vitamins there are B1, B2, B6. It contains vitamin T in high concentration (0.07-0.08 mg%), which has the amazing property of accelerating the absorption of food, human growth and all life processes. And there is 5 times more carotene (provitamin A) in red-haired beauty than in carrots. With a daily requirement of 3-4 mg%, a medium-sized melon crop contains 16-17 mg%. Carotene is known to be essential for our vision.

It is included in the nutritional menu for atherosclerosis and gout, diseases of the gastrointestinal tract, and hypertension. It helps with insomnia and strengthens the nervous system. It is recommended for kidney diseases and as a choleretic agent. It is especially valuable for people who have suffered severe infectious diseases and surgical operations. It would take a long time to list the beneficial properties of the “queen of vegetables,” but we are interested in what its capabilities are in the fight against excess weight.

Losing weight with pumpkin is easy!

“How many calories are in pumpkin?” - this question interests those representatives of the fair sex who are accustomed to calculating the energy value of dishes. The calorie content of pumpkin is very low, 3 times less than the calorie content of potatoes, so it is recommended for consumption in cases of metabolic disorders, a tendency to be overweight, and as a means to get rid of extra pounds. Depending on the cooking method, calories per 100 grams of product may vary. The pulp contains about 1% protein, 0.1% fat and 4-5% carbohydrates by weight.

You can eat it raw, boiled, stewed, baked. The lowest calorie content is for raw vegetables, a little more than 20 kcal per 100 g of product. Keep in mind that the sweeter the melon, the higher the calorie content. But you can’t eat much of it raw, except perhaps in the form of a salad, but some other products are usually added to it, and pumpkin increases calories.

Boiled vegetable contains 24 kcal. To prepare the vegetable, cut it into small pieces and boil it in salted water. This is the most useful product for weight loss. To prevent bloating (and this sometimes happens when eating boiled pumpkin), you can add dill or its seeds to the dish.

Baked pumpkin has slightly more calories. This is due to the compaction of the product. However, 27 kcal is also low. To improve the taste, sugar, honey or other ingredients are added to the vegetable. However, the baked “queen of vegetables” will not be low in calories.

You can steam or stew the vegetable. The calorie content of stewed pumpkin will be the same as boiled pumpkin. They also dry it. The dried product has the same number of calories as the raw product.

Juice, oil and pumpkin seeds

If you don’t like the listed dishes, you can include pumpkin juice in your diet. It also normalizes metabolism, strengthens nerves, treats heart disease and hypertension, and improves sleep. It is especially useful if mixed with apple or carrot. However, keep in mind that pumpkin juice can be harmful in cases of gastrointestinal disorders, and for people with the disease “hypoacid gastritis” it may cause some inconvenience. In all other cases, the benefits of a vitamin drink are obvious.

Advice from nutritionist Irina Shilina
Pay attention to the latest weight loss method. Suitable for those for whom sports activities are contraindicated.

The seeds are not entirely suitable for dietary nutrition. Pumpkin seeds contain about 40-50% fatty oil, and their calorie content is 538 kcal per 100 g of seeds. Therefore, you should not get carried away with them.

Four day diet

You can correct your weight using melons in 4 days. However, there are certain rules that cannot be broken when dieting. This is a complete exclusion from the diet of alcohol and sweets, including sweet tea. Try to reduce your salt and spice consumption to a minimum. The total calorie content of meals consumed per day should be less than 1500 kcal. Main dishes of the diet: pumpkin porridge, salad and pureed pumpkin soup. Meals should be eaten strictly according to the clock: at 9.00 - breakfast, at 13.00 - lunch and from 18.00 to 19.00 - dinner.

1. Day one: breakfast consists of a light pumpkin salad sprinkled with lemon juice, pumpkin porridge (rice, millet or oatmeal) and tea. For lunch, you can make pumpkin puree soup and eat it with a slice of bread. For third - tea. For dinner - stewed pumpkin or pancakes made from it.
2. Day two: breakfast consists of a light pumpkin-apple salad sprinkled with lemon juice and pumpkin porridge. For lunch, any diet soup, pumpkin chops and compote of fresh fruits and berries without sugar are served. For dinner, it is recommended to bake apples with prunes or pies with pumpkin and fruit in the oven.
3. Day three: breakfast also consists of salad and porridge; you can add pineapple to the salad. Lunch: pumpkin soup with meatballs, 1 slice of bread and tea. Dinner: pumpkin and pineapple salad, dressed with natural yogurt.
4. Day four: pumpkin salad with carrots and pumpkin porridge for breakfast, light vegetable soup, sweet peppers baked in the oven, and berry broth for lunch, and for dinner prepare and eat pumpkin stew.

The next day, you should not immediately consume high-calorie foods. It's best to eat fruits and vegetables, low-fat dairy products and drink plenty of water. For cooking, it is recommended to use a vegetable with pale yellow flesh.

For those who do not want to limit their food intake, we can advise you to simply include pumpkin in your diet, and it will “take care” that extra pounds will no longer appear.

Diet dishes

And in conclusion, we offer 2 recipes for dietary dishes.

Recipe for “Pumpkin puree soup.” For 3 liters of water take 600 g of pumpkin pulp, 400 g of carrots, 200 g of celery (stems), onions and bell peppers, 300 g of potatoes.

Peel the potatoes and cut into cubes. Peppers, celery and onions are also cut into cubes. The remaining vegetables are grated on a coarse grater. Place everything in a saucepan, add water so that its level is slightly lower than the level of the vegetables, and cook until tender. Then grind the hot vegetables in a blender, add the remaining water, and bring to a boil. Salt and sprinkle with herbs. In 5 minutes, the pumpkin puree soup will be ready.

Compound

Everyone is confident in the low calorie content of zucchini. But this is the closest relative of the pumpkin. For clarity, let’s compare the calorie content and nutritional value of both vegetables. The table shows their chemical composition:

it is a low-calorie product; The composition of pumpkin and its comparison with zucchini allows us to draw the following conclusions:

• 100 grams of pumpkin contains more protein, but less fat and carbohydrates than zucchini;
• it contains a lot of dietary fiber (pectin, fiber), which makes the vegetable filling and beneficial for digestion;
• There are relatively few saccharides; it is even recommended for diabetes;
• both vegetables contain very few organic acids, so they are allowed even during inflammatory processes in the digestive organs;
• like in zucchini (and in cucumbers too), the pumpkin contains more than 90% water.

Add to this an abundance of vitamins, macro- and microelements. The leader among vitamins is vitamin C (per 100 g – 15 mg). The vegetable is rich in beta-carotene, thiamine, riboflavin, folic and nicotinic acid, biotin, etc. It contains a lot of potassium, so it is recommended for diseases of the cardiovascular system and edema. Pumpkin will enrich the body with calcium, magnesium, sodium, iron, phosphorus and cobalt.

100 grams of pumpkin cover 6.7% of the daily requirement for dietary fiber, 5% for organic acids; 8% - in vitamin B 3, 8.9% - in C, 8.2% - in potassium and 10% - in cobalt.

Take full advantage of the unique properties of the vegetable by arranging fasting days with it. 1.5 kg of pumpkin should be baked in a heated oven for 10 minutes to make it softer. This way it is better absorbed. Divide the daily dose into several doses.

Calorie content of pumpkin dishes

Convincing information about the vegetable as a dietary and “correct” product concerns only raw pumpkin. How do caloric content and its composition change depending on the cooking method?

Over the long history of pumpkin’s popularity, many recipes have accumulated. Their calorie content per 100 grams is shown in the table:

As you can see, there are few calories in pumpkin dishes. Meanwhile, its unusual taste will diversify the traditional menu and make it much healthier.

Raw pumpkin

Pumpkin pulp is good to eat raw. All the benefits are preserved in it and the calorie content is low. For this purpose, choose sweet nutmeg varieties. Peel the fruits from the dense peel and seeds, cut into cubes - the fragrant, juicy fruits are ready. You can prepare dietary but satisfying salads - with apples, nuts, vegetables, cheese, etc.

Boiled pumpkin

This is a light product, easy to prepare. You need to cook the peeled pieces for no more than half an hour. If they seem too bland, you can dust them with sugar and cinnamon. But the calorie content of such a dish will increase significantly - from 37 to 127 calories per 100 grams.

If you grind a boiled vegetable in a blender, you get a tasty puree. Pumpkin puree is one of the first baby foods. Its taste is richer and not as bland than that of zucchini puree.

Baked pumpkin

You can make a delicious low-calorie dessert from baked vegetables. A popular recipe is with honey, apples and orange. Peel a kilogram of pumpkin and 2 apples, cut them into cubes, squeeze orange juice on them and add 2 tbsp. honey

Baking is another way to prepare vegetable fruits. Baked pumpkin is a frequent guest on the table of those losing weight due to its low calorie content and good digestibility. To make it soft, you need to bake it in foil for 20 minutes.

Stewed pumpkin

This can be an excellent side dish for meat or fish. A tasty vegetable, the calorie content of which when stewed does not exceed 60 calories, is an excellent alternative to potatoes. But remember that additional ingredients (butter, milk) sharply increase the calorie content of the dish.

Calorie content of pumpkin seeds

If the taste of pumpkin itself seems unusual to some, then everyone usually loves the seeds. Moreover, they are recommended as a natural medicine for diseases of the cardiovascular and digestive systems. Pumpkin seed fiber cleanses the body and saturates it well. And its anthelmintic properties are known to everyone. But do lovers of pumpkin delicacy know that its calorie content is very high? Due to the oils contained in 100 grams of seeds - 556 calories! Therefore, pumpkin seeds, the benefits and harms of which are inseparable, should be consumed with caution by those on a diet. Like nuts, you can eat a lot of them.

A vegetable with a bright appearance has a bright taste. Decorate not only your home with it, but also the healthy menu of your loved ones.