Yes, Do Pumpkin Have Folate? A Look at this Superfood's B Vitamin Content

December 14, 2025 •

4 min read

According to nutritional data, one cup of cooked, mashed pumpkin contains over 22 micrograms of folate, confirming that this popular autumn vegetable is a source of this essential B vitamin. This nutritional benefit, along with many others, makes pumpkin much more than just a seasonal treat.

Quick Summary

Pumpkin contains folate (vitamin B9), a key nutrient for cell growth, DNA synthesis, and overall health. Its content varies slightly between raw and cooked forms. Incorporating pumpkin into your diet offers a delicious way to boost intake alongside other vitamin-rich foods.

Key Points

Yes, pumpkins contain folate: Both the flesh and the seeds of pumpkins are sources of this essential B vitamin, also known as vitamin B9.
Content varies slightly based on cooking: Cooking methods can affect folate levels; raw pumpkin contains slightly less folate per cup than cooked mashed pumpkin.
Roasting is a great cooking method: To maximize folate retention, roasting or steaming pumpkin is more effective than boiling, which can cause the water-soluble vitamin to leach out.
Folate is crucial for health: The vitamin supports cell growth, DNA synthesis, brain function, and is especially important during pregnancy for preventing neural tube defects.
Pumpkin complements other folate-rich foods: While not the highest source, pumpkin is a great, low-calorie way to supplement your folate intake alongside other foods like spinach, lentils, and asparagus.
Both pumpkin flesh and seeds are beneficial: You can gain folate from the orange flesh in dishes like soups or pies and from the seeds as a snack.

Understanding Pumpkin's Nutritional Profile

Many people associate pumpkin with fall decorations and sweet pies, but its nutritional value is significant and extends beyond its famous beta-carotene content. Beyond its vibrant color, pumpkin offers a range of vitamins and minerals, including a noteworthy amount of folate, also known as vitamin B9. This article explores the specifics of pumpkin's folate content, its health implications, and how to best enjoy this nutritious food.

How Much Folate is in Pumpkin?

The amount of folate in pumpkin depends on whether it is raw or cooked. Cooking methods, especially boiling, can slightly reduce the folate concentration due to it being a water-soluble vitamin.

Cooked, Mashed Pumpkin: A one-cup serving contains approximately 22 micrograms (mcg) of folate.
Raw Pumpkin: One cup of raw, cubed pumpkin contains about 18.5 mcg of folate.

While this does not provide the same amount as top folate sources like lentils or spinach, it contributes meaningfully to the average adult's recommended daily intake of 400 mcg. For example, a single cup of cooked pumpkin provides around 5-6% of the daily value for an adult.

The Health Benefits of Folate

Folate is crucial for several bodily functions. It works in tandem with other B vitamins, especially B12, to create new red blood cells and produce DNA. Adequate folate intake is vital for:

Cell Growth and Development: Folate is essential for the healthy development of cells and tissues throughout all life stages.
Pregnancy Health: For expectant mothers, folate is critical for preventing serious birth defects of the brain and spinal cord, known as neural tube defects.
Brain Function: It supports proper brain function and mental health, with a deficiency potentially leading to confusion and memory issues.
Immune System Support: Folate helps support a robust immune system alongside other vitamins like C and E, which are also found in pumpkin.

Pumpkin Compared to Other Folate Sources

To put pumpkin's folate content into perspective, it's helpful to compare it with other common food sources. While it's not the richest source, its low-calorie nature and versatility make it an excellent addition to a balanced diet.


Food (per 1/2 cup cooked)	Approximate Folate Content	Notes
Lentils	179 mcg	One of the best plant-based sources.
Spinach	131 mcg	A powerhouse of folate and other nutrients.
Asparagus	89 mcg (4 spears)	An excellent source often paired with meals.
Brussels Sprouts	78 mcg	Another solid choice for boosting folate intake.
Pumpkin (Mashed)	11 mcg (1/2 cup)	A tasty and versatile contributor.
Broccoli	52 mcg	A classic green vegetable source.
Raw Avocado	59 mcg	A good fruit source of folate.

Cooking Tips to Maximize Folate Retention

Because folate is a water-soluble vitamin, some of it can leach into water during the boiling process. To retain the maximum amount of folate when cooking pumpkin, consider the following methods:

Roasting: This method cooks the pumpkin with dry heat, minimizing nutrient loss. Simply cut, deseed, and bake until tender.
Steaming: Steaming uses less water and a shorter cooking time than boiling, which helps preserve water-soluble vitamins.
Pureeing: If you do boil pumpkin, save the nutrient-rich water to use in soups or stews. This ensures you consume the folate that has leached out.

Delicious Pumpkin Recipes for Folate Intake

Incorporating pumpkin into your meals is easy and delicious. Here are some ideas:

Roasted Pumpkin Salad: Cube pumpkin and toss with olive oil, salt, and pepper. Roast until caramelized, then add to a salad with other folate-rich greens like spinach and arugula.
Pumpkin Soup: Make a savory soup by blending roasted pumpkin with vegetable broth, garlic, and herbs. This is a great way to use the cooking liquid and retain nutrients.
Pumpkin & Chickpea Curry: Combine roasted pumpkin with chickpeas and a coconut milk-based curry sauce for a hearty, folate-packed meal.
Pumpkin Smoothie: Blend pumpkin puree with bananas, mango, or other fruits for a nutritious start to your day.
Baked Pumpkin Mash: Mash cooked pumpkin with baked beans and cheese for a flavorful, family-friendly side dish.

Conclusion

In summary, yes, pumpkins do contain folate, and they are a healthy and delicious addition to your diet. While not the richest source compared to legumes or leafy greens, incorporating pumpkin and its seeds can provide a valuable boost of this essential B vitamin. Cooking methods like roasting and steaming can help maximize the retention of this water-soluble vitamin. By enjoying pumpkin in its many versatile forms, from savory soups to healthy mashes, you can support your overall health and well-being. For expectant mothers, it serves as a tasty component of a diet focused on crucial prenatal nutrients, and for everyone else, it’s a great way to boost immune function and support cell growth.

For more in-depth information about dietary sources and the function of folate, you can consult resources from the National Institutes of Health.

Frequently Asked Questions

Yes, folate is the naturally occurring form of vitamin B9 found in foods like pumpkin, while folic acid is the synthetic, man-made form found in fortified foods and supplements.

Pumpkin is a healthy addition to a pregnant woman's diet, contributing folate and other nutrients. However, due to the high folate needs during pregnancy, healthcare providers typically recommend supplementation with folic acid in addition to dietary intake.

Yes, canned pumpkin is an excellent source of folate. Because it is often cooked and concentrated, the folate content is comparable or potentially higher than fresh cooked pumpkin.

While pumpkin contains folate, it is not realistic to rely solely on it for your daily intake. A balanced diet incorporating a variety of folate-rich foods like leafy greens, legumes, and fortified grains is recommended.

A deficiency in folate can lead to megaloblastic anemia, which causes symptoms like fatigue, weakness, and irritability. During pregnancy, it can lead to serious neural tube defects in the fetus.

Folate is a water-soluble vitamin and can be degraded by heat, so cooking methods like boiling can lead to a loss of the nutrient. Roasting, steaming, or sautéing are better ways to preserve folate content.

Yes, pumpkin seeds are a good source of folate, along with other essential minerals like magnesium, iron, and zinc. They make for a great snack to boost your folate intake.