Pumpkins are native to North American, but can now be found used in many other cuisines.

There are two major types of pumpkins based on size: Cucurbita pepo pumpkins and Curcurbita maxima pumpkins. C. pepo pumpkins weigh between 6 and 18 pounds, while C. maxima pumpkins can weigh over 75 pounds!

A staple in fall dishes, pumpkins are also used decoratively in North America as jack-o-lanterns for Halloween. Rumour has it the Great Pumpkin visits local pumpkin patches at midnight on Halloween, but no sightings have been confirmed…

Fun fact: the first time the term “pumpkin” appeared was in the fairy tale Cinderella.

  • Howden
  • Funny Face
  • Connecticut Field
  • Prize-winner
  • Jackpot Hybrid
  • Trick or Treat
  • Bushkin


  • Small Sugar
  • Spooky
  • Early Cheyenne Pie
Pumpkins are a freat source of Vitamin A, thiamine, and riboflavin, and a good source of Vitamin C.

The seeds are rich in protein and iron.

If you’re looking to cook with pumpkin, a smaller one is always easier to work with.

Look for a pumpkin with firm, smooth skin, that feels heavy for its size.

Crack and bruises can cause premature deterioration.

  • Keep in a cool, dry place. Pumpkins can be stored for several months!
  • Once cut, wrap in plastic and refrigerate for us to five days.
Pumpkins are very versatile vegetables that can be used in things like pies, muffins, cakes, bread, and casseroles.

It can be baked, boiled, steamed, or cooked in the microwave.

Cut open the top of the pumpkin and scoop out the seeds and fibre strands.

Chop into pieces to bake, boil, and steam, or in halves to microwave.

Seasonal Availability
September and October

Nutrition per 125mL canned pumpkin (129 g):

Nutrient Value
Calories 44
Protein 1 g
Carbohydrates 10 g
Total Sugar 4 g
Total Dietary Fibre 3.8 g
Calcium 34 mg
Iron 1.8 mg
Sodium 6 mg
Potassium 267 mg
Magnesium 30 mg
Vitamin C 5 mg

Provided by Health Canada