The air is cooler (at least by South Louisiana standards), front porches are dressed in pumpkins and mums, and every coffee shop smells faintly of cinnamon and cloves. Fall is here — and so is the annual pumpkin-spice takeover.

And if fall cravings for pumpkin spice also mean that we’re getting more actual pumpkin in our diets, then I’ll take it, because beyond its seasonal stardom, pumpkin’s impressive vitamin, potassium, and fiber content just might inspire us to incorporate more of it year-round. The key to making the most of the nutritional benefits of this beloved gourd is learning how to indulge your pumpkin spice cravings without also doubling down on added sugar.

Pumpkin’s Nutritional Profile

There are only 15 calories in a half-cup of fresh pumpkin, and 40 calories per half-cup

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