Pumpkin
Get to know pumpkin — a sweet vegetable rich in beta-carotene. Nutrition facts, health benefits, and how to cook pumpkin into everything from kolak to soup.
What Is Pumpkin?
Pumpkin (Cucurbita moschata) is a hard-skinned vegetable-fruit with a brownish-orange skin and bright orange flesh inside, soft in texture, and naturally sweet when cooked. In Indonesia, pumpkin is also often called "labu parang" or "waluh," and it's a staple ingredient in many traditional and modern dishes. It can grow quite large, so it's usually sold in cut pieces at the market.
Pumpkin is best known through the sweet, rich kolak labu (pumpkin compote), but its role goes far beyond that — it's also a favorite ingredient for MPASI (baby's first solid food) because of its soft texture and naturally sweet taste that babies love.
Nutritional Content of Pumpkin
Per 100 grams of fresh pumpkin:
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| Nutrient | Amount |
|---|---|
| Calories | ~26 kcal |
| Carbohydrates | ~7 g |
| Fiber | ~2 g |
| Vitamin A | ~426 mcg |
| Potassium | ~340 mg |
The vitamin A content from beta-carotene in pumpkin is quite high, which is what gives it its characteristic orange color.
Health Benefits
- Very good for eye health — the high beta-carotene content is converted by the body into vitamin A to support vision function.
- Low in calories yet filling — a great vegetable choice for diet menus thanks to its fiber content.
- Supports heart health — its potassium helps maintain balanced blood pressure.
- Easy to digest — its soft texture once cooked makes it a popular choice for baby's MPASI (first solid food).
Ways to Enjoy Pumpkin
- Kolak labu (pumpkin compote) — boiled with coconut milk, palm sugar, and a bit of pandan leaf for a classic sweet Indonesian dish.
- Cream of pumpkin soup — blended into a smooth, creamy soup, great as an appetizer.
- MPASI ingredient — steamed then mashed into a smooth puree for babies just starting on solid foods.
- Baked or used as cake filling — great for pies, sponge cakes, or other healthy snacks.
How to Choose & Store
- choose a pumpkin that feels heavy for its size — a sign the flesh is dense and has enough moisture
- the skin should be hard and firm, not soft or dented
- a stem that's still firmly attached indicates the pumpkin is fresh and wasn't harvested long ago
- a whole pumpkin can be stored in a cool, dry place for months
- once cut, store it in the fridge in a covered container and use it within 5-7 days
- steamed and mashed pumpkin can be frozen in small portions, handy for MPASI stock
Practical Tips
- Steam before peeling — pumpkin skin is easier to remove after a brief steam compared to peeling it raw.
- Don't throw away the seeds — wash them clean, then roast with a little salt for a crunchy, healthy snack.
- Freeze in small portions — especially for MPASI stock, freeze pumpkin puree in ice cube trays for easy, practical use as needed.
- Choose local varieties like labu parang for kolak — the texture is denser and richer than imported pumpkin.
Frequently Asked Questions
At what age is pumpkin safe for baby's MPASI?
What's the difference between labu kuning, waluh, and labu parang?
Can pumpkin seeds be eaten?
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