LIBBYS Pumpkin Power - Plus Pumpkin Detail

Power Up with + Pumpkin Nutrition

It's easy to make your everyday meals Plus Pumpkin. Breakfast, lunch or dinner, snack or dessert, anytime is a great time to add extra nutrition.

Here are some great Plus Pumpkin ideas to Power-Up your favorite recipes. Have some of your own? Visit the Plus You discussion boards and share your ideas.

Click here to download a PDF of all the new Powered-Up Recipes and Plus Pumpkin tips!

Pasta Sauce Pumpkin

Pumpkin added to your favorite convenience tomato sauce reduces the sodium, although the only difference you may notice is a little extra body added to your pasta sauce.
Simply stir 1 cup LIBBY’S 100% Pure Pumpkin into 3 cups (about 26 oz.) of your favorite jarred or homemade pasta sauce.
Nutrition Information

Mashed Potatoes Pumpkin

With pumpkin added to mashed potatoes, they become rich and golden in color, while helping to reduce the fat and calories in a serving of your favorite spuds.
Stir 1/2 cup of LIBBY’S 100% Pure Pumpkin into each cup of instant or homemade mashed potatoes.
Nutrition Information

Hot Cocoa Pumpkin

Pumpkin will melt right into your hot chocolate helping to create a rich, smooth body plus adds a good source of fiber.
Make a mug of hot cocoa with low-fat milk and stir in a 1/4 cup of LIBBY’S 100% Pure Pumpkin.
Nutrition Information

Chili Pumpkin

You may not notice the pumpkin in your chili, but you'll be glad to know that this pumpkin addition will help to reduce the sodium in your bowl of chili.
Stir 1/2 cup LIBBY’S 100% Pure Pumpkin into 1 1/2 cups (about 15 oz. can) of your favorite homemade or canned chili.
Nutrition Information

Apple Sauce Pumpkin

Pumpkin adds a rich golden color and natural flavor to your everyday apple sauce.
Stir 3 tablespoons of LIBBY’S 100% Pure Pumpkin into 1/2 cup of apple sauce for a naturally sweet snack.
Nutrition Information

Mac & Cheese Pumpkin

Get the same great taste of traditional Mac & Cheese without all the fat when pumpkin is used in place of butter.
Make your typical boxed Mac & Cheese by substituting 1/2 cup LIBBY’S 100% Pure Pumpkin for all the butter or margarine called for in the directions.
Nutrition Information

Hummus Pumpkin

Pumpkin adds a touch of color and light earthiness to the flavor of hummus.
Stir 1/4 cup LIBBY’S 100% Pure Pumpkin into 1 cup (about 7 oz. container) of store bought hummus.
Nutrition Information

Brown Rice Pumpkin

With pumpkin added to hearty brown rice, the results are a nutritious, deliciously creamy, risotto-like rice.
Follow the package directions for regular or parboiled rice. For each cup of uncooked rice add 1/2 cup LIBBY’S 100% Pure Pumpkin to the cooking water or broth.
Nutrition Information

Corn Muffins Pumpkin

Pumpkin makes muffins more tender and moist than regular corn muffins. Pumpkin also a mouth-watering golden color and helps create a beautifully-crowned muffin top.
To your 8.5 oz. package of corn muffin mix batter, simply add 1/2 cup LIBBY’S 100% Pure Pumpkin. Just follow the package directions for baking.
Nutrition Information

Ice Cream Topping Pumpkin

Add some pumpkin to your favorite decadent topping. You'll still have a great sweet taste, but with fewer calories and less refined sugar content per serving. Try it in pancake syrup or with your favorite jams and jellies!
Stir 1 tablespoon of LIBBY’S 100% Pure Pumpkin into 3 tablespoons of caramel, butter-scotch or other dessert topping.
Nutrition Information

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Serving Size 1/2 cup
Amount Per Serving
Calories 60
Calories from Fat 20
% Daily Value
Total Fat 2g	3%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 430mg	18%
Carbohydrates 10g	3%
Dietary Fiber 3g	11%
Sugars 5g
Protein 2g
Vitamin A	80%
Vitamin C	4%
Calcium	2%
Iron	4%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 1/2 cup
Amount Per Serving
Calories 70
Calories from Fat 25
% Daily Value
Total Fat 2.5g	4%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 580mg	24%
Carbohydrates 10g	3%
Dietary Fiber 2g	8%
Sugars 6g
Protein 2g
Vitamin A	10%
Vitamin C	4%
Calcium	2%
Iron	4%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 1/2 cup
Amount Per Serving
Calories 100
Calories from Fat 30
% Daily Value
Total Fat 3.5g	5%
Saturated Fat .5g	3%
Cholesterol 0mg	0%
Sodium 60mg	2%
Carbohydrates 16g	5%
Dietary Fiber 2g	9%
Sugars 2g
Protein 3g
Vitamin A	100%
Vitamin C	0%
Calcium	2%
Iron	2%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 1/2 cup
Amount Per Serving
Calories 130
Calories from Fat 50
% Daily Value
Total Fat 5g	8%
Saturated Fat 1g	6%
Cholesterol 0mg	0%
Sodium 85mg	3%
Carbohydrates 19g	6%
Dietary Fiber 1g	4%
Sugars 1g
Protein 3g
Vitamin A	6%
Vitamin C	0%
Calcium	2%
Iron	2%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 1 cup
Amount Per Serving
Calories 260
Calories from Fat 60
% Daily Value
Total Fat 6g	10%
Saturated Fat 3.5g	18%
Cholesterol 20mg	7%
Sodium 230mg	10%
Carbohydrates 42g	14%
Dietary Fiber 3g	12%
Sugars 35g
Protein 10g
Vitamin A	160%
Vitamin C	2%
Calcium	30%
Iron	4%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size about 1 cup
Amount Per Serving
Calories 170
Calories from Fat 60
% Daily Value
Total Fat 7g	10%
Saturated Fat 3g	14%
Cholesterol 30mg	10%
Sodium 700mg	29%
Carbohydrates 17g	6%
Dietary Fiber 4g	17%
Sugars 4g
Protein 12g
Vitamin A	130%
Vitamin C	0%
Calcium	4%
Iron	8%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size about 1 cup
Amount Per Serving
Calories 220
Calories from Fat 80
% Daily Value
Total Fat 9g	14%
Saturated Fat 4g	20%
Cholesterol 40mg	13%
Sodium 970mg	40%
Carbohydrates 18g	6%
Dietary Fiber 3g	12%
Sugars 3g
Protein 16g
Vitamin A	20%
Vitamin C	0%
Calcium	4%
Iron	10%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size about 1/2 cup
Amount Per Serving
Calories 70
Calories from Fat 0
% Daily Value
Total Fat 0g	0%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 0mg	0%
Carbohydrates 17g	6%
Dietary Fiber 3g	12%
Sugars 14g
Protein 1g
Vitamin A	110%
Vitamin C	20%
Calcium	0%
Iron	2%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 1 cup
Amount Per Serving
Calories 305
Calories from Fat 45
% Daily Value
Total Fat 5g	8%
Saturated Fat 2.5g	12.5%
Cholesterol 15mg	5%
Sodium 560mg	23%
Carbohydrates 52g	17%
Dietary Fiber 3g	12%
Sugars 7g
Protein 10g
Vitamin A	100%
Vitamin C	12%
Calcium	15%
Iron	12%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size about 1 cup
Amount Per Serving
Calories 410
Calories from Fat 170
% Daily Value
Total Fat 19g	29%
Saturated Fat 5g	25%
Cholesterol 15mg	5%
Sodium 710mg	30%
Carbohydrates 49g	16%
Dietary Fiber 1g	4%
Sugars 6g
Protein 9g
Vitamin A	15%
Vitamin C	0%
Calcium	15%
Iron	10%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 2 Tbsp.
Amount Per Serving
Calories 40
Calories from Fat 20
% Daily Value
Total Fat 2g	3%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 120mg	5%
Carbohydrates 4g	1%
Dietary Fiber <1g	2%
Sugars 1g
Protein 1g
Vitamin A	15%
Vitamin C	2%
Calcium	0%
Iron	0%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 1 cup
Amount Per Serving
Calories 180
Calories from Fat 10
% Daily Value
Total Fat 1g	2%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 25mg	1%
Carbohydrates 38g	13%
Dietary Fiber 3g	13%
Sugars 1g
Protein 5g
Vitamin A	80%
Vitamin C	2%
Calcium	0%
Iron	6%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 1 muffin
Amount Per Serving
Calories 140
Calories from Fat 40
% Daily Value
Total Fat 4.5g	7%
Saturated Fat 2g	10%
Cholesterol 30mg	10%
Sodium 280mg	12%
Carbohydrates 23g	8%
Dietary Fiber 1g	4%
Sugars 7g
Protein 3g
Vitamin A	40%
Vitamin C	0%
Calcium	6%
Iron	4%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 2 Tbsp.
Amount Per Serving
Calories 90
Calories from Fat 0
% Daily Value
Total Fat 0g	0%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 85mg	3%
Carbohydrates 22g	7%
Dietary Fiber 0g	0%
Sugars 18g
Protein 0g
Vitamin A	20%
Vitamin C	0%
Calcium	2%
Iron	0%
*Percent Daily Values are based on a 2,000 calorie diet.

Serving Size 2 Tbsp.
Amount Per Serving
Calories 120
Calories from Fat 0
% Daily Value
Total Fat 0g	0%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 110mg	5%
Carbohydrates 29g	10%
Dietary Fiber 0g	0%
Sugars 23g
Protein 0g
Vitamin A	0%
Vitamin C	0%
Calcium	2%
Iron	0%
*Percent Daily Values are based on a 2,000 calorie diet.