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Dehydrated Pumpkin
Vegetables
Nutri-ScoreA

Dehydrated Pumpkin

Cucurbita pepo

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dehydrated Pumpkin provides 346 kcal, 9g of protein, 78g of carbohydrates, and 18g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Dehydrated pumpkin is a nutrient-dense food that retains the essential vitamins and minerals of fresh pumpkin while offering a concentrated source of energy. It is rich in dietary fiber and antioxidants, making it a valuable addition to a balanced diet.

Also known as:
Dried PumpkinPumpkin Chips
Scientific NameCucurbita pepo
Region of OriginNorth America
Popular Comparisons:
Dehydrated PumpkinDehydrated PumpkinVSAcorn SquashAcorn SquashDehydrated PumpkinDehydrated PumpkinVSAdria Blue PotatoesAdria Blue PotatoesDehydrated PumpkinDehydrated PumpkinVSAir PotatoAir PotatoDehydrated PumpkinDehydrated PumpkinVSGarlicGarlicDehydrated PumpkinDehydrated PumpkinVSAlexandersAlexandersDehydrated PumpkinDehydrated PumpkinVSAloe VeraAloe VeraDehydrated PumpkinDehydrated PumpkinVSArrowheadArrowheadDehydrated PumpkinDehydrated PumpkinVSArtichokeArtichokeDehydrated PumpkinDehydrated PumpkinVSArugulaArugulaDehydrated PumpkinDehydrated PumpkinVSAsh GourdAsh Gourd

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories346 kcal
Water
7%
Fiber18g
Total88.0g
Protein
9g(10%)
Fats
1g(1%)
Carbohydrates
78g(89%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A850 µg (94%)
Vitamins with less than 2% DV
Vitamin C: 1 mg

Minerals

Major Source (≥ 2% DV)
Potassium1800 mg (38%)
Magnesium70 mg (17%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Supports eye health due to its high vitamin A content, which is crucial for maintaining good vision and preventing night blindness.
✓Rich in dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
✓Contains antioxidants such as beta-carotene that may reduce the risk of chronic diseases and support overall health.
✓Low in fat and calories, making it an excellent option for weight management and healthy snacking.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with allergies to pumpkin or related plants should avoid dehydrated pumpkin.

How to Prepare & Consume

Best enjoyed rehydrated in soups, stews, or smoothies. Can also be used as a topping for cereals or salads.

Smart Selection & Storage

How to Select

Choose dehydrated pumpkin that is bright in color and free from any signs of mold or off odors.

How to Store

Store in a cool, dark place in an airtight container to prevent moisture and extend shelf life.

Myths vs Realities

MythDehydrated pumpkin loses all its nutrients.
RealityWhile some vitamins may diminish, many nutrients remain intact, making it a healthy option.
MythYou can't use dehydrated pumpkin in savory dishes.
RealityDehydrated pumpkin can enhance the flavor and nutrition of soups, stews, and casseroles.
MythAll dehydrated foods are unhealthy.
RealityDehydrated foods can be nutritious and convenient, especially when prepared without added sugars or preservatives.

Healthy Recipes

Dehydrated Pumpkin Energy Bites

These no-bake energy bites combine the sweetness of dehydrated pumpkin with oats and nut butter for a nutritious snack packed with energy.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup dehydrated pumpkin
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 tsp cinnamon
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a large bowl, mix rolled oats, dehydrated pumpkin, almond butter, honey, and cinnamon until well combined.
  2. 2. Fold in dark chocolate chips and mix until evenly distributed.
  3. 3. Form the mixture into small balls and refrigerate for at least 30 minutes before serving.

Dehydrated Pumpkin Smoothie Bowl

This vibrant smoothie bowl is enriched with dehydrated pumpkin, making it a perfect breakfast option that’s both delicious and nutritious.

Ingredients
  • 1 banana
  • 1/2 cup almond milk
  • 1/4 cup dehydrated pumpkin
  • 1 tbsp chia seeds
  • 1/4 tsp vanilla extract
  • Toppings: granola, fresh fruit, nuts
Instructions
  1. 1. Blend banana, almond milk, dehydrated pumpkin, chia seeds, and vanilla extract until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, fresh fruit, and nuts.
  3. 3. Serve immediately and enjoy a healthy breakfast!

Dehydrated Pumpkin and Quinoa Salad

This hearty salad features protein-rich quinoa and dehydrated pumpkin, tossed with fresh vegetables for a satisfying meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dehydrated pumpkin
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, dehydrated pumpkin, cherry tomatoes, and cucumber.
  2. 2. Drizzle with olive oil and season with salt and pepper.
  3. 3. Toss gently to combine and serve chilled or at room temperature.

Dehydrated Pumpkin Hummus

This unique twist on traditional hummus incorporates dehydrated pumpkin, adding flavor and nutrients to your favorite dip.

Ingredients
  • 1 can chickpeas, drained
  • 1/4 cup tahini
  • 1/4 cup dehydrated pumpkin
  • 2 tbsp lemon juice
  • 1 clove garlic
  • Salt to taste
Instructions
  1. 1. In a food processor, combine chickpeas, tahini, dehydrated pumpkin, lemon juice, garlic, and salt.
  2. 2. Blend until smooth, adding water if needed to achieve desired consistency.
  3. 3. Serve with fresh veggies or whole-grain pita chips.

Dehydrated Pumpkin Oatmeal Cookies

These chewy oatmeal cookies are made with dehydrated pumpkin, offering a healthy treat that satisfies your sweet tooth.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup flour
  • 1/2 cup dehydrated pumpkin
  • 1/2 cup coconut sugar
  • 1/4 cup coconut oil, melted
  • 1 egg
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, flour, dehydrated pumpkin, coconut sugar, melted coconut oil, and egg until well combined.
  3. 3. Drop spoonfuls of the mixture onto the baking sheet and bake for 10-12 minutes until golden.

Dehydrated Pumpkin Soup

This creamy soup is made with dehydrated pumpkin, offering a warm and comforting dish that is both healthy and satisfying.

Ingredients
  • 1 cup dehydrated pumpkin
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp ginger, grated
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent, then add ginger and dehydrated pumpkin.
  2. 2. Pour in vegetable broth and bring to a boil, then reduce heat and simmer for 20 minutes.
  3. 3. Blend until smooth and season with salt and pepper before serving.

Dehydrated Pumpkin Pancakes

These fluffy pancakes are infused with dehydrated pumpkin, making them a nutritious and delicious breakfast option.

Ingredients
  • 1 cup whole wheat flour
  • 1/2 cup dehydrated pumpkin
  • 1 tbsp baking powder
  • 1 cup almond milk
  • 1 egg
  • 1 tbsp maple syrup
Instructions
  1. 1. In a bowl, mix flour, dehydrated pumpkin, and baking powder.
  2. 2. In another bowl, whisk almond milk, egg, and maple syrup, then combine with the dry ingredients.
  3. 3. Cook on a hot griddle until bubbles form, then flip and cook until golden brown.

Dehydrated Pumpkin Granola

This homemade granola is packed with the goodness of dehydrated pumpkin and nuts, perfect for a healthy breakfast or snack.

Ingredients
  • 2 cups rolled oats
  • 1/2 cup dehydrated pumpkin
  • 1/2 cup nuts (almonds or walnuts)
  • 1/4 cup honey
  • 1/4 cup coconut oil
  • 1/2 tsp cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, dehydrated pumpkin, nuts, honey, coconut oil, and cinnamon until well combined.
  3. 3. Spread the mixture on the baking sheet and bake for 20-25 minutes, stirring halfway through.

Dehydrated Pumpkin and Black Bean Tacos

These flavorful tacos combine dehydrated pumpkin and black beans for a hearty and nutritious meal, perfect for any day of the week.

Ingredients
  • 1 cup black beans, cooked
  • 1/2 cup dehydrated pumpkin
  • 1 tsp cumin
  • Corn tortillas
  • Toppings: avocado, salsa, cilantro
Instructions
  1. 1. In a skillet, combine black beans, dehydrated pumpkin, and cumin, cooking until heated through.
  2. 2. Warm corn tortillas in a separate pan or microwave.
  3. 3. Fill tortillas with the pumpkin and black bean mixture, and top with avocado, salsa, and cilantro.

Dehydrated Pumpkin Chia Pudding

This creamy chia pudding is enhanced with dehydrated pumpkin, making it a nutritious and satisfying breakfast or dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/4 cup dehydrated pumpkin
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla extract
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, dehydrated pumpkin, maple syrup, and vanilla extract.
  2. 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of dehydrated pumpkin?

Dehydrated pumpkin is rich in vitamins A and C, dietary fiber, and antioxidants, which support eye health, digestion, and overall wellness.

How should I store dehydrated pumpkin?

Store in a cool, dry place in an airtight container to maintain freshness and prevent moisture absorption.

Can I use dehydrated pumpkin in baking?

Yes, it can be rehydrated and used in baking recipes such as muffins, breads, and pies.

Is dehydrated pumpkin high in calories?

While it is calorie-dense, it is low in fat and provides a concentrated source of nutrients.

How do I rehydrate dehydrated pumpkin?

Soak in warm water for 15-30 minutes or add directly to soups and stews to rehydrate during cooking.

Can I eat dehydrated pumpkin raw?

It is best consumed after rehydration, but small amounts can be eaten as a crunchy snack.

Is dehydrated pumpkin gluten-free?

Yes, dehydrated pumpkin is naturally gluten-free and safe for those with gluten intolerance.

How long does dehydrated pumpkin last?

When stored properly, dehydrated pumpkin can last for 1-2 years.

Related Superfoods
Abalone Fresh Abalone Acorn Squash
Comparisons
Dehydrated Pumpkin vs Acorn Squash Dehydrated Pumpkin vs Adria Blue Potatoes Dehydrated Pumpkin vs Air Potato
Nutrients
Protein in Dehydrated Pumpkin Calories in Dehydrated Pumpkin Vitamin-c in Dehydrated Pumpkin Magnesium in Dehydrated Pumpkin
Featured Guides
Health Benefits of Dehydrated Pumpkin Healthy Recipes with Dehydrated Pumpkin
Rankings
Vegetables high in vitamin-a Vegetables high in fiber Vegetables low in carbohidratos Vegetables low in índice glucémico