Red Pumpkin

The Red Kuri squash, also called Hokkaido squash, looks like a small, red-orange pumpkin without the deep ridges in the sides. The flesh is bright orange and has a mellow, somewhat nutty flavor that is good in soups or baked goods; the Red Kuri's small size also makes it perfect for stuffing and roasting.

Nutrients: One cup of cooked pumpkin (245 grams) contains: Calories: 49 , Fat: 0.2 grams , Protein: 2 grams , Carbs: 12 grams , Fiber: 3 grams , Vitamin A: 245% of the Reference Daily Intake (RDI) , Vitamin C: 19% of the RDI , Potassium: 16% of the RDI , Copper: 11% of the RDI , Manganese: 11% of the RDI , Vitamin B2: 11% of the RDI , Vitamin E: 10% of the RDI and Iron: 8% of the RDI.