Pumpkin
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Major Growing Areas
Originally from Central and South America, pumpkins are now widely grown in places such as China, India and the United States.
Varieties
Also known as squash. The more commonly recognised varieties are cucurbita moschata (Mi Ben), cucurbita maxima (Stone), and cucurbita pepo (Winter Fall).
Nutritional Values
Rich in carbohydrates and β-carotene. Pumpkins are also rich in potassium, which can help the body excrete excess sodium and maintain normal blood pressure.
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| Per 100 g |
| Energy |
26 kcal |
| Carbohydrate |
6.5 g |
| Dietary Fibre |
0.5 g |
| β-carotene |
890 μg |
| Vitamin C |
9 mg |
| Potassium |
340 mg |
Buying and Cooking Tips
It is recommended to choose pumpkins that are heavy and dark green in colour. When purchasing pumpkins that are already cut open, choose those that have dark yellow, thick flesh. The cut edges should be fresh and moist instead of dry. Pumpkins can be cooked in very diverse ways, such as steaming, grilling, braising, stewing, stir-frying or congee-making. They can also be used for making Chinese or western soups. As pumpkins are sweet with a strong flavour, they can even be used for making desserts or coffee drinks.
Fun Facts
Zucchini, which are common in Hong Kong, are also a variety of pumpkins. However, their nutritional value is totally different from that of pumpkins.
Common Dishes:
Steamed Lean Pork and Pumpkin; Braised Minced Pork and Pumpkin; Pumpkin, Peanut and Lotus Seed Soup, etc.
"One serving of vegetables" is approximately equivalent to:
½ bowl of cooked pumpkins
Note: One bowl = 250-300 ml
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