Pumpkin: How Much Vitamin K?

The good news is I found some nutritional data on the vitamin K content in pumpkins.  The bad news is that it’s not specific – there’s no knowing currently the vitamin K content of a sugar pumpkin is different from a Blue Hubbard, Butternut Squash, cheese pumpkin, Jarrahdale, Kabocha…  you get the idea.  Canned pumpkin could be any combination of, along with preservatives and whatever else.

According to this link:

  • 1 ounce/28 grams of “pumpkin” contains 0.3 mcg of vitamin K – 0% Daily Value (DV)
  • 3.5 ounces/100 grams of “pumpkin” contains 1.1 mcg of vitamin K – 1% DV
  • 1 cup/116 grams of “pumpkin” contains 1.3 mcg of vitamin K – 2% DV

If you’re making your own pumpkin puree for things like pie, cheesecake, curry, bread…  You’re pretty safe.  But remember that even low dose will add up if you eat seconds/thirds/etc.

The Best Pumpkin for Making Pies Isn’t the Sugar Pumpkin

…I don’t hate pumpkin pie. I just hate canned pumpkin pie. Here are the fresh pumpkins that made me finally see what I’d been missing.

Source: The Extra Step That Makes Pumpkin Pie Unforgettable

It’s really not that much more work to make your own, homemade pumpkin puree. Cut the pumpkin in quarters, scrape out the guts, roast for ~1 hour. Peel the skin off the flesh and toss it into the food processor with the rest of the ingredients.