White Pumpkin Juice Benefits And Nutritional Value



Published on: 28-Mar-2023


10 min read


Updated on : 28-Nov-2023




Tarishi Shrivastava


White Pumpkin Juice Benefits And Nutritional Value

White Pumpkin Juice Benefits And Nutritional Value

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You have probably heard of white pumpkin and eaten it. Vitamins, magnesium, iron, and phosphorus are abundant in white pumpkins. As a result, its ingestion provides several health advantages. 

You may be familiar with the usual yellow pumpkin, but have you ever seen the white pumpkin variety? White pumpkins have the same benefits as yellow pumpkins. They are both nourishing. Because of the significance of their flavour and texture, they may be used interchangeably in most pumpkin preparations.

White pumpkins are believed to have several health advantages, such as lowering blood pressure, lowering cholesterol, aiding in weight loss,, curing constipation, promoting hair development,  power detox and many more.

Table Of Contents

1. What Are White Pumpkins?

2. Nutritional Value Of White Pumpkin

3. 14 White Pumpkin Juice Benefits 

4. Potential White Pumpkin Benefits 

5. White Pumpkin Juice Recipe

6. Dietitian’s Recommendation

7. The Final Say

8. FAQs

What Are White Pumpkins?

The vegetable pumpkin is a gourd-like squash of Cucurbita and the family Cucurbitae. 

White pumpkin is a fruit native to Southern Asia. Benincasa hispida, winter melon, wax gourd, and Chinese watermelon are other names for it. The white pumpkin is also known as komora (Assamese), petha kaddu (Hindi), boodu kumbala (Kannada), Kumbalanga (Malayalam), Kohla (Marathi), and Thadiyangai in India (Tamil).

Petha is a type of vegetable candy popular in North India and Pakistan. The flesh is solid and strong, encasing a core chamber packed with pulp and flat, cream-coloured seeds. Its hue ranges from white to ivory. Some white pumpkin types are edible and have a soft texture and mild, earthy flavour. 

Pumpkins come in various hues and kinds, including yellow, vivid orange, brown, grey, and white. White pumpkins are extremely popular in England, mostly used for carving and decorating. They are high in vitamins, magnesium, iron, and phosphorus. As a result, its ingestion provides several health advantages. Because of its white skin, it is ideal for carving and painting.

Many dishes, including pumpkin pies and soups, may readily substitute white pumpkin for orange pumpkin. Various forms of white pumpkin are available, like baby boo, lumina, cotton candy, Casper, albino pumpkin, ghost pumpkin, and more. The lumina type of white pumpkin has a delicious flavour and texture and may be used in baking.

Nutritional Value Of White Pumpkins 

White pumpkins are highly nutritious. Approx nutritional value per 100 g of white pumpkin is as follows:

  • Water- 91.6g
  • Calorie- 26 kcal
  • Protein- 1g
  • Fibre- 0.5g
  • Calcium- 21g
  • Vitamin C- 9 mg
  • Magnesium- 12 mg

Despite being low in calories, it is abundant in vitamins A, B6, C, and E. It also includes magnesium, phosphorus, iron, folate, niacin, thiamine, carotene, lutein, and zeaxanthin.

14 White Pumpkin Juice Benefits 

White Pumpkin Juice Benefits

Out of many, some of the white pumpkin juice benefits are as follows:

1. Reduces Cholesterol

Phytosterols are abundant in white pumpkin juice. These chemicals can replenish and normalise cholesterol to a healthy level, protecting against certain malignancies.

2. Anti-depressant 

Tryptophan deficiency is the root cause of depression. White pumpkin juice is high in L-tryptophan, an important amino acid the body cannot produce. This chemical component aids in the treatment of depression by creating a sense of pleasure and well-being.

3. Beneficial For Eye Health

White pumpkin juices are high in Lutein and Zeaxanthin, essential for protecting the eyes from free radical damage and avoiding the development of cataracts, macular degeneration, and astigmatism. Because it is high in vitamin A, eating this pumpkin daily promotes eye health.

4. Anti-Inflammatory Properties

White pumpkin juices and seeds are anti-inflammatory, making them useful in treating arthritis and joint inflammation. Intestinal irritation can be treated using a herbal decoction derived from pumpkin pulp.

5. Helpful For Asthma

White pumpkin juices contain antioxidants that protect the respiratory system from infections and free radical assaults. As a result, they minimise and repair asthma episodes.

6. Treatment Of Peptic Ulcers

White pumpkin juices contain therapeutic qualities that assist in soothing the gastrointestinal system and repairing digestive problems such as peptic ulcers.

7. Prostate Cancer Prevention

White Pumpkin juice and its seeds are abundant in carotenoids and zinc, which protect against prostate cancer. These substances aid in the prevention of prostate enlargement as well as irritable bladder symptoms. The pumpkin seeds are used to treat benign prostatic hyperplasia (BPH).

8. Better Immune System

White pumpkin and white pumpkin juice include a wide range of nutrients that help to improve the immune system by enhancing the generation and activity of white blood cells. As a result, they give resistance to a variety of illnesses.

9. Anti-aging Benefits

White pumpkin juice is high in vitamins A, C, and E and zinc, all of which contribute to healthy, bright skin and help prevent ageing symptoms. It also moisturises and nourishes your skin, preventing wrinkles from appearing. 

It also includes fruit enzymes and alpha hydroxy acids (AHAs), which help to brighten and smooth your skin by increasing cell turnover.

10. Promotes Hair Growth

White pumpkin juice is high in vitamin A, which is great for your hair. It also includes potassium, which aids in hair regrowth and hair loss prevention.

11. Anti-acne qualities

Acne-fighting vitamins E and T, or toluidine, are found in white pumpkin juice. As a result, white pumpkin is utilised in several acne-fighting medications that prevent acne outbreaks, pimples, and blemishes. Massaging a fresh pumpkin's fleshy side on your face twice a day may naturally combat blemishes.

12. Natural Exfoliator 

White pumpkin juice is frequently used in exfoliators and moisturisers because it aids in the removal of dead surface skin cells and promotes the creation of new ones. It can also enter the skin deeper to cure poor complexions, ageing skin, and pigmentation issues.

13. Benefits for Oily and Dry Skin

White pumpkin juices are commonly used in skincare products to alleviate dry, cracked hands and feet because they contain natural enzymes that break down dry skin cells. Put two teaspoons of pumpkin puree and two tablespoons of Vaseline on your feet at night, along with cotton socks, for deep moisturising.

14. Appropriate for damaged or dry hair

White pumpkin juice is extremely good at repairing dry or damaged hair. As a result, they may easily be incorporated into your hair care regimen, where they can be used externally with other nutrients such as coconut oil, honey, and yoghurt.

Potential Side Effects Of White Pumpkin Juice

White pumpkin juice is usually considered safe for consumption. However, consuming it in excessive doses may result in the following negative effects:

  • Nausea
  • Stomach upset
  • Vomiting
  • Diarrhoea
  • Appetite loss

White Pumpkin Juice Recipe

Here is the recipe for nutritious white pumpkin juice. 


  • White Pumpkin - 2 cups, chopped
  • Cucumber - 1 cup, chopped
  • Water as needed
  • Salt to taste
  • Lemon juice to taste

Preparation Method

1. In a blender, purée the cucumber and white pumpkin until smooth.

2. Strain and season with salt and lemon juice.

3. Fill an ice-filled cup halfway with juice. Serve.

Dietitian’s  Recommendation

White pumpkins and their juice are high in vitamins A, B6, C, E, and other essential elements. Drinking white pumpkin juice has several health benefits, which is why including it in your meals is extremely beneficial for us. To gain the skin and hair benefits of white pumpkins and it is juice, include them in your diet daily.

-Dietitian Lavina Chauhan

The Final Say

Vitamins, minerals, and antioxidants are abundant in white pumpkin juice. It is also low in calories, making it an ideal weight-loss beverage. These minerals and antioxidants may strengthen your immune system, preserve your vision, lower your risk of some malignancies, and enhance your heart and skin health. You may get health advantages by introducing pumpkin juice into your diet.


1. Is white pumpkin beneficial for losing weight?

White pumpkin is high in nutrients while being low in calories. Including it in your diet may help you lose weight.

2. Is white pumpkin beneficial to the liver?

Yes, white pumpkins (and their juice) benefit the liver. It is high in antioxidants, vitamins, and minerals, which benefit liver function. To gain the advantages, consume white pumpkin juice twice or thrice weekly.

3. Will white pumpkins help you lose abdominal fat?

White pumpkins have few calories. As a result, eating them daily may aid in fat loss. You may substitute sugary beverages with white pumpkin juice to lose abdominal fat.

4. Does pumpkin cause blood sugar to rise?

The glycemic index of pumpkins is high. While ingesting it in moderation might benefit your health, overconsumption can cause blood sugar levels to rise.

5. How does pumpkin affect blood pressure?

Yes. Pumpkin includes potassium, a vitamin that aids with blood pressure regulation.

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