Vegetable | Vegan Vegetarian Gluten Free Low Calorie Low Fat

Sugar Pumpkin

Cucurbita pepo Allergen-Free
Sugar Pumpkin

Sourcing & Taxonomy

  • Family Cucurbitaceae
  • Primary Cuisine North American
  • Seasonality Late Summer|Fall
  • Source Plant

The Forktionary Angle

"The true spirit of autumn baking, delivering natural sweetness and creamy texture."

Definition

A small, sweet variety of pumpkin with fine-textured, deep orange flesh, ideal for cooking, baking, and purees.

Sensory Profile

TasteSweet, Earthy
TextureFirm (raw), Smooth (cooked), Slightly fibrous
AromaMildly sweet, Nutty, Earthy
AcidityLow

Technical Metrics

Culinary Use

Excellent for purées in pies, breads, soups, or roasted as a side dish.

Nutritional Value

High in Beta-Carotene (Vitamin A precursor) and dietary fiber.

Storage

Store whole, uncut in a cool, dark, dry place for 1-3 months.

Nutrition Facts

Per 1 cup (245g)
Calories26 kcal
Total Fat0.1 g
Saturated Fat0.0 g
Trans Fat0.0 g
Cholesterol0 mg
Protein1.1 g
Total Carbohydrate6.5 g
Dietary Fiber2.7 g
Total Sugars2.7 g
Calcium21 mg
Iron0.8 mg
Potassium207 mg

Chef’s Secret

Roasting pumpkin before pureeing enhances its natural sweetness and depth of flavor by caramelizing the sugars.

Substitutions

Best Match

Butternut Squash

1:1

Excellent for similar sweet-savory recipes, purees, and roasting; slightly less sweet.

Acorn Squash

1:1

Good for roasting and stuffing, offers a similar texture and mild flavor.

Sweet Potato

1:1

Provides sweetness and creaminess in purees or baked goods, different flavor profile.

Canned Pumpkin Puree

1:1 (by weight)

Buying Guide

Look for firm, heavy pumpkins with no soft spots or blemishes. A dull skin indicates ripeness.

Flavor Pairings

Cinnamon nutmeg ginger brown sugar maple syrup sage rosemary chicken pork.

Recipes Using Sugar Pumpkin

Three Sisters Stew image 187
Soups Stews Time To Make Course Dietary

Three Sisters Stew

Celebrate Thanksgiving with this hearty and flavorful Three Sisters Stew! A vibrant vegetarian main course featuring butternut squash, corn, and beans – the three sisters of Indigenous American cuisine. This comforting stew is perfect for a festive gathering and boasts rich autumnal flavors that will impress your guests. Easy to follow instructions guide you to a delicious, satisfying meal.

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Balsamic Roasted Pumpkin image 156
Gluten Free Dietary Low Calorie Low Sodium

Balsamic Roasted Pumpkin

Indulge in the irresistible flavors of fall with this Balsamic Roasted Pumpkin recipe! Sweet pumpkin is perfectly complemented by tangy balsamic vinegar and aromatic herbs, creating a dish that's both elegant and easy to make. This recipe is perfect as a side dish for Thanksgiving, a cozy autumn dinner, or a stunning appetizer. The pumpkin's natural sweetness intensifies in the oven, resulting in a caramelized, savory delight.

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