Hokkaido pumpkin and seed nutrition guide

As pumpkin season progresses, culinary experts highlight the benefits of specific varieties and the nutritional value of often-discarded parts of the vegetable.

The Hokkaido pumpkin, also known as Red Kuri or Uchiki Kuri, is noted for its intense orange color and nutty flavor. A primary advantage of this variety is its edible skin, which softens during cooking or roasting, eliminating the need for peeling. When selecting a Hokkaido pumpkin, consumers should look for firm, heavy fruit without soft spots.

Additionally, pumpkin seeds offer significant nutritional benefits that are frequently overlooked. They are rich in plant fats, particularly polyunsaturated fatty acids like linoleic acid, and provide essential minerals such as potassium, magnesium, and zinc. Zinc is particularly important for skin, hair, and nail health. The seeds are also a high-protein source and contain niacin. While the flesh is low in calories, the seeds are more calorie-dense due to their fat content and should be used as a nutritious addition to salads, soups, or snacks.