Pumpkin

Food Type:
Age Suggestion: 6 months +
Nutrition Rating:How nutritious a food is with a focus on the specific nutrients babies need for optimal growth. The more nutritious a food, the more stars it will have.
Prep Time:How much time a food takes to prepare safely for a baby. The more time-consuming a food is to prepare safely, the more clocks it will have.
  • 1
  • 2
  • 3
  • 4
  • 5
Common Allergen: No
Jump to Recipe ↓
A sugar pumpkin before being prepared for babies starting solids

When can babies eat pumpkin?

Pumpkin may be introduced as soon as your baby is ready to start solids, which is generally around 6 months of age.

There is so much more to celebrate about the pumpkin than its role as a jack o’ lantern for Halloween. First, not all pumpkins are round and orange; the gourds come in a cornucopia of shapes, textures, and hues—some with brilliant red skin and pale, yellow flesh, others covered by a deep green rind speckled with white steaks, there are even steely blue pumpkins with flesh the color of saffron. Pumpkin is another word for squash—specifically, gourds with thicker skin than chayote, cucumber, zucchini, and other more delicate cousins in the squash family. Pumpkins and squash originated in Central America, where they have been grown by Indigenous people for thousands of years, and today they are cultivated all over the world. Pumpkins also come in a range of flavors. For example, the Halloween carving pumpkins have a watery, flat taste compared to the nutty and sweet calabazas of the Caribbean; the dense, aromatic zapallos of South America; and the smooth, creamy butternuts and cheese pumpkins of North America and Australia.

★Tip: When purchasing fresh pumpkin for cooking, look for smaller squash called “sugar pumpkins” or Long Island Cheese pumpkins. While there are hundreds to try, these two are widely available and delicious when used to make pies and other baked treats.

Amelia, 9 months, eats roasted pumpkin.
Malcolm, 12 months, eats roasted pumpkin.
Adie, 16 months, eats pumpkin parfait, using both her fingers and spoon.

Is pumpkin healthy for babies?

Yes. Pumpkin is loaded with vitamin A to help strengthen your baby’s eyesight, growth, and immune system. Depending on the variety, pumpkin also contains other essential nutrients like vitamin E, vitamin B6, folate, and fiber, vitamin C, iron, potassium, and more.1

Pumpkin is also high in carotenoids— a fancy word for plant compounds, some of which our bodies convert to vitamin A, and others like lutein and zeaxanthin with have antioxidant effects on the body.2 Studies indicate that carotenoids may reduce the risk of cancer and help address natural cell damage in the body.3 What’s more, the longer pumpkin is allowed to cure after harvest, the more carotenoids it produces.4

When buying containers of processed pumpkin, look for a BPA-free label. BPA is used to line the interior of food containers and plastic bottles, and studies show that frequent exposure can disrupt your baby’s bodily functions.5 6 Increasingly, companies are moving toward “BPA-free” food packaging, however, similar chemicals called BPS and BPF are also used to line containers. While they are also considered to disrupt the endocrine system in our bodies, there is no legislation requiring the labeling of these chemicals on food products.7 8

Is pumpkin a common choking hazard for babies?

No. Cooked pumpkin is not a common choking hazard, but its seeds can be. As always, be sure to create a safe eating environment and always stay near your baby during mealtime. Keep scrolling for age-appropriate serving suggestions!

For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.

Is pumpkin a common allergen?

No. Allergies to both pumpkin flesh and seed are rare, though it’s not uncommon to get an itchy rash on the hands after handling winter squashes.9 To minimize any reaction, wash your hands after handling, and baby’s face and hands after eating.

As you would when introducing any new food, start by offering a small quantity on its own for the first couple of servings. If there is no adverse reaction, gradually increase the quantity over future meals.

How do you prepare pumpkin for babies with baby-led weaning?

6 to 9 months old: Offer well-cooked and mashed pumpkin for baby to eat with their hands (or from a pre-loaded spoon) or let your baby munch on crescent-shaped pieces of well-cooked pumpkin with the rind on or off (your baby will not likely have the jaw strength to bite through the rind at this age). If a too-big piece of food breaks off while eating, stay calm and give your child a chance to work the food forward independently. You can also coach your baby to spit food out by sticking out your own tongue and saying, “Ahhh”. Remember your baby has a couple of strong, protective reflexes at this age, including a gag reflex to help keep food forward in the mouth.

9 to 12 months old: Serve bite-size pieces of well-cooked pumpkin if your baby has developed their pincer grasp and consider continuing to offer large pieces of well-cooked pumpkin (rind removed) as well. You can, of course, continue with mashed pumpkin as well, which is a nutritious addition to other soft foods like warm cereal, quinoa, or yogurt.

12 to 24 months old: Offer bite-sized pieces of well-cooked pumpkin along with a fork to encourage utensil practice. Help show how it is used by pre-loading the fork for your toddler to pick up independently.

For more information on how to cut food for your baby’s age, hop over to our section on Food Sizes & Shapes.

★ Tip: To cut a large pumpkin without losing a finger or a limb, first place the gourd upright on a cutting board with the stem facing up. Insert a sharp knife near the stem and push down on the knife’s handle to cut through the flesh. Hold the opposite side of the pumpkin and continue pushing the knife down into the pumpkin until it reaches the cutting board. Carefully remove the knife, then repeat on the opposite side. Use your hands to crack the pumpkin in two halves, then scoop out the seeds. Now decide what shapes you want to create—chunks, crescent moons, large cubes—and cut accordingly. Now you’re ready to cook!

Recipe: Roast Pumpkin

Ingredients

  • 1 small sugar pumpkin (about 3 pounds)
  • 1 tablespoon avocado oil, olive oil, or sunflower oil

Directions

  1. Preheat the oven to 350 degrees Fahrenheit / 175 degrees Celsius. Line a sheet tray with parchment paper.
  2. Cut the pumpkin into your shapes of choice—chunks, crescent moons, or large cubes. Compost the seeds or reserve to make roasted pumpkin seeds to share with your child.
  3. Coat the pumpkin shapes with the oil of your choice and space evenly on the sheet tray.
  4. Roast until a knife easily inserts into the thickest part of one of your pumpkin shapes.
  5. Remove from the oven and let cool. If the skin is still on the pumpkin, use a spoon to scrape away from the flesh once the shapes are cool to the touch.

To serve:Place a couple of pumpkin shapes on your child’s plate and serve as finger food. If you’d like to encourage utensil practice, place a fork on the side of the plate, and eat your serving alongside your child to show how it’s done!

To store: Place the roasted pumpkin in an air-tight container and store in the fridge for up to 1 week or the freezer for up to 1 month.

 

Flavor Pairings

Pumpkin is nutty and sweet—a taste that pairs well with similar flavors like almondamaranth, chestnut, coconut, cornquinoa, or rice. Balance the pumpkin’s sweetness with tart flavor from cranberrygrapefruitpomegranatepineappletamarind, or tomato. Add cinnamon, curry, nutmeg, rosemary, sage, or your favorite seasonings and spices for extra layers of flavor!

Reviewed by

Jamie Truppi, MSN, CNS

Venus Kalami, MNSP, RD

Kary Rappaport, OTR/L, MS, SCFES, IBCLC

Sakina Bajowala, MD, FAAAAI. Board-Certified Allergist & Immunologist (allergy section)

Rachel Ruiz, MD Board-Certified General Pediatrician & Pediatric Gastroenterologist

  1. Kulczyński, B., & Gramza-Michałowska, A. (2019). The Profile of Carotenoids and Other Bioactive Molecules in Various Pumpkin Fruits (Cucurbita maxima Duchesne) Cultivars. Molecules (Basel, Switzerland), 24(18), 3212. DOI :10.3390/molecules24183212. Retrieved October 28, 2020
  2. Kulczyński, B., & Gramza-Michałowska, A. (2019). The Profile of Carotenoids and Other Bioactive Molecules in Various Pumpkin Fruits (Cucurbita maxima Duchesne) Cultivars. Molecules (Basel, Switzerland), 24(18), 3212. DOI: 10.3390/molecules24183212. Retrieved October 28, 2020
  3. Zhang, M.K., Zhang, M.P., Mazourek, M., Tadmor, Y., Li, L. (2014). Regulatory control of carotenoid accumulation in winter squash during storage. Planta, 240(5), 1063–1074. DOI:10.1007/s00425-014-2147-6. Retrieved October 12, 2020
  4. Jaswir, I., Shahidan, N., Othman, R., Has-Yun Hashim, Y. Z., Octavianti, F., & bin Salleh, M. N. (2014). Effects of season and storage period on accumulation of individual carotenoids in pumpkin flesh (Cucurbita moschata). Journal of oleo science, 63(8), 761–767. DOI:10.5650/jos.ess13186. Retrieved October 28, 2020
  5. Braun, J.M. (2017). Early-life exposure to EDCs: role in childhood obesity and neurodevelopment. Nature Reviews Endocrinology, 13(3):161-173. DOI:10.1038/nrendo.2016.186. Retrieved October 28, 2020
  6. Acconcia, F., Pallottini, V., Marino, M. (2015). Molecular Mechanisms of Action of BPA. Dose-response : a publication of International Hormesis Society, 13(4), 1559325815610582. DOI:10.1177/1559325815610582. Retrieved October 26, 2020
  7. Wanger, C. (2014). Bisphenol S. Food Packaging Forum. Retrieved September 30, 2020
  8. Jacobson, M.H., Woodward, M., Bao, W., Liu, B., Trasande, L. (2019). Urinary Bisphenols and Obesity Prevalence Among U.S. Children and Adolescents. Journal of the Endocrine Society, 3(9), 1715-1726. DOI:10.1210/js.2019-00201. Retrieved September 30, 2020
  9. Butternut squash (Cucurbita moschata) dermatitis., U.S. National Library of Medicine, National Institutes of Health. Retrieved November 22, 2019.