Pumpkins are a great source of vitamins and minerals. One cup of cooked pumpkin contains over 400% of the daily requirement for vitamin A and 13% of the daily requirements for vitamin C and E. Pumpkin is also a good source of potassium, fiber, and antioxidants. Pumpkin is low in calories while also being very low in fat. The carbs it contains are a mixture of fiber, naturally occurring sugars, and starch.