Small pumpkins come in many shapes, sizes, and colors. While larger pumpkins are often grown for carving jack-o-lanterns or as livestock feed, small pumpkins are excellent for cooking and eating. Their smaller size makes them easier to handle, prep, and cook. Plus, their flesh tends to be less stringy and richer in flavor compared to large carving pumpkins. So which small pumpkin varieties should you look for if you want to cook and eat them? Here’s a guide to some of the best small edible pumpkin types.
What classifies a “small” pumpkin?
Generally speaking, pumpkin varieties weighing 8 pounds or less are considered small pumpkins. However, there is a wide range when it comes to small pumpkin sizes. Miniature pumpkins and gourds can be as small as 1 pound while other small pie pumpkins are closer to 6-8 pounds. In terms of dimensions, small pumpkins tend to be around 4-8 inches in diameter. Anything larger would likely be considered a medium, large, or giant pumpkin.
The smaller and more compact size makes small pumpkins better suited to cooking applications rather than jack-o-lantern carving or decorative uses. Their petite size also allows you to easily cook multiple small pumpkins together in recipes without having to break down and prep a giant pumpkin.
What makes a pumpkin “edible”?
Edible pumpkins simply refers to pumpkin varieties that are suitable for cooking and eating. However, not all pumpkins are edible and tasty. The key factors that determine if a pumpkin is edible include:
- Smaller, more manageable size – Large pumpkins tend to have stringy, watery flesh with weaker flavor.
- Thicker, meatier flesh – Edible pumpkins have a higher ratio of flesh to seeds and stringy bits.
- Naturally sweet flavor – The best eating pumpkins have a sweet, nutty flavor even without added sugars.
- Low water content – Excess moisture leads to watery pumpkin dishes with diminished flavor.
- Fine-grained texture – Smooth, velvety flesh without fibrous strands.
- Thin skin – Shell should be easy to pierce and peel.
Edible pumpkin varieties are specially cultivated to highlight the traits above. Alternatively, large carving pumpkins are bred primarily for looks and don’t always taste great.
Best small pumpkin varieties for cooking
Here is an overview of some of the top small pumpkin varieties that are ideal for cooking:
Sugar Pie
The sugar pie pumpkin is one of the most popular edible pumpkin varieties. As the name suggests, it has remarkably sweet, sugary flesh. The thick meat also has a dense, custard-like consistency when cooked down into pie filling.
Sugar pies are small, averaging 4-6 pounds. They are round with deep orange skin and thick stems. The flesh is a rich orange hue. This variety makes exceptional pies, soups, baked goods, and other dishes.
Baby Pam
Baby Pam or Baby Pan pumpkins are cute miniature pumpkins weighing just 1-2 pounds each. They are bright orange with deep ridges along the round shape. The flesh is deep orange, sweet, and very tender when cooked.
Whole Baby Pams can be roasted, sauteed, or stuffed. Their petite size also makes them perfect for decorating food or using them as edible serving bowls. Cut in half and fill with dips, soups, or desserts.
Jack Be Little
As you may have guessed from the name, Jack Be Little pumpkins are tiny ornamental edibles weighing just half a pound. They are edible gourds with a flattened, ribbed shape and orange-red skin.
While tiny, Jack Be Little pumpkins pack a lot of flavor. The flesh is smooth and naturally sweet when roasted for pies or other baked goods. You can also stuff them, serve food or dip in them, or candy them whole.
Long Island Cheese
This is an heirloom pumpkin dating back centuries with a distinctive flattened shape, tan skin, and bright orange flesh. Long Island Cheese pumpkins are excellent for cooking with their dense, sweet flesh that’s reminiscent of a butternut squash.
They weigh 4-6 pounds on average and make fantastic pumpkin pies and soups. You can also cube and roast them like butternut squash. Their skin is edible but quite tough.
Jarrahdale
Jarrahdale is a interesting blue-green pumpkin originating from Australia. It has a round shape with deep ribs and weighs 4-8 pounds typically.
Underneath its unique blue-hued skin, the flesh is bright orange and very sweet. Use Jarrahdale to make pies, bread, soup, risotto, and more. It offers great flavor along with decorative appeal.
Cinderella
Known for its exceptionally uniform shape, the Cinderella pumpkin has a rounded shape akin to the carriage from the fairy tale. The ribs are subtle and skin is bright orange.
Inside, its flesh is fiber-free, sweet, and perfect for baking. Cinderella is a French heirloom variety but grows very well in many regions. The pumpkins weigh 3-5 pounds.
New England Pie
With its plump, rounded shape and deep orange skin, New England Pie is made for quintessential pumpkin pies. The flesh has a super dense, almost string-less texture ideal for culinary uses.
This heirloom pumpkin weighs 4-6 pounds and has a short storage life – use soon after picking. Overall an excellent mini pumpkin for cooking anything from soups to baked goods.
Sweet Dumpling
Sweet dumpling pumpkins are small squash-shaped pumpkins with dark green and white striped skin. Weighing 1-2 pounds, they have very sugary sweet flesh ideal for cooking down.
Use sweet dumplings for desserts, soups, and stews. Their petite size makes them perfect as a single portion baking pumpkin. Roast stuffed with rice, meat, or veggies.
Musquee de Provence
This heirloom French pumpkin has a deeply ribbed, flattened cheese wheel shape. Most are a greenish-tan color with some growing with orange mottled skin.
Their prized, satiny flesh has a sweet, nutty flavor somewhat resembling chestnuts. Musquee de Provence seeds were once only cultivated among French monastery gardens.
These gourmet pumpkins weigh anywhere from 4-10 pounds. Use them for unique flavored pies, soups, and baked dishes.
Marina di Chioggia
Originally from Italy, the Marina di Chioggia has a gorgeous warty blue-gray skin. Hidden inside is dense, meaty flesh with few strings and sublime flavor – one of the best tasting pumpkin varieties.
Average size is 6-10 pounds. Marina di Chioggia pumpkins need a long growing season but make extraordinary pies, ravioli filling, gnocchi, and risotto.
Red Kuri
Red Kuri pumpkins have a beautiful teardrop shape and orange-red skin. The name comes from their resemblance to a Japanese chestnut (‘kuri’).
Their flesh is smooth, not quite as sweet as other pumpkins, but with a complex savory-sweet flavor. Red Kuri works great in soups, stews, curries, tempura, roasted, and baked into bread. They average 3-5 pounds.
Green Striped Cushaw
Cushaw pumpkins are a large Cucurbita mixta variety with a bulbous base and curved neck, resembling a winter squash. The green striped cushaw has vibrant white and green mottled skin.
The creamy white flesh has a slightly nutty flavor. Green striped cushaws weigh 8-15 pounds – on the larger end for small pumpkins but with outstanding edible qualities.
Lower Salmon River
This rare pumpkin variety originally comes from the Salmon River valley in Oregon. It has a large, squat shape and orange skin with green striping around the stem.
Lower Salmon River pumpkins weigh 5-8 pounds normally. Its claim to fame is its superb flesh – minimal fibers and incredibly rich, sweet flavor rivaling any pumpkin pie filling.
Tips for selecting and preparing small edible pumpkins
When shopping for small pumpkins to eat, keep the following tips in mind:
- Choose pumpkins that feel heavy for their size with mature, hardened skin. Avoid those with mold, bruises, or soft spots.
- Look for a solid stem attachment which indicates ripeness. Loose, broken stems signal under-ripe pumpkins.
- Smaller 3-6 pound pumpkins tend to have thicker, meatier flesh than larger varieties.
- Heirloom and specially bred edible pumpkin varieties have the best flavor.
- Inspect the underside – it should be creamy yellow/orange not pale green if fully ripe.
- Plan to use fresh small pumpkins within 2-4 weeks for peak flavor and quality.
As for preparation:
- Wash and dry pumpkins thoroughly before handling.
- Cut in half horizontally around the stem then scoop out strings and seeds.
- For soups/pies, bake halved pumpkins cut-side down until easily pierced with a fork.
- Puree roasted flesh and drain excess liquid for smooth texture in soups or fillings.
- Leave skin on for roasting wedges or cubes to get the most nutrients.
- Brush with oil, season, and roast at 400°F until tender for simple side dishes.
- Spice generously with cinnamon, nutmeg, ginger, cloves, and allspice to bring out that signature pumpkin flavor.
With hundreds of pumpkin varieties to choose from, focus on selecting an edible type in the small 5-8 pound range. Favor heirloom varieties with superior sugary flesh and complex flavor profiles. Store small pumpkins properly to maximize their short shelf life. Lastly, roast, puree, and season the roasted flesh to bring out the best qualities once cooked.
Nutrition
What are the health benefits of eating small pumpkins? Here’s an overview:
Low calorie
Like most vegetables, pumpkins are low in calories. One cup of cooked pumpkin flesh contains around 50 calories. Their high water and fiber content helps fill you up on fewer calories.
Rich in Vitamin A
Pumpkins are packed with beta-carotene which converts to active Vitamin A in the body. Vitamin A is important for eye and skin health along with immune function. Just one cup of cooked pumpkin has over 200% of your Vitamin A needs.
Source of Potassium
Pumpkins contain more potassium than a banana in a single serving! This essential mineral reduces blood pressure and counters sodium in the diet.
High Antioxidant Content
Orange-fleshed pumpkins contain carotenoid antioxidants like lutein and zeaxanthin. These compounds help fight free radical damage and inflammation in body cells.
Excellent Source of Vitamin C
Vitamin C supports immune function and wound healing. It also aids absorption of iron. A 100 gram serving of pumpkin packs over 20% of your daily Vitamin C.
Good Source of Fiber
Pumpkin flesh is high in soluble fiber which helps regulate digestion. Fiber keeps you feeling satisfied too.
Rich in Potassium and Vitamin K
Both potassium and Vitamin K support bone health. Pumpkins provide around 12% of your Vitamin K needs plus over 15% potassium per cup.
So in summary, pumpkins offer a powerhouse dose of Vitamin A along with an array of carotenoids, vitamins, minerals and fiber in a low calorie package. The vibrant orange flesh indicates just how nutrient-dense these gourds can be!
Potential health benefits
In addition to their stellar nutrient profile, research indicates pumpkins and pumpkin compounds may offer other potential health benefits. Some of the key areas under investigation include:
Anti-diabetic effects
Animal studies using pumpkin extracts have found benefits for insulin regulation and diabetes control. Pumpkins contain compounds that may aid blood sugar balance and reduce complications of diabetes.
Prostate health
The oil and phytonutrients in pumpkin seeds may help reduce symptoms of an enlarged prostate in men. Pumpkin seed oil supplements improved quality of life in multiple studies.
Heart health
Pumpkin’s supply of fiber, potassium, and antioxidants supports heart health by controlling blood pressure and cholesterol. Some studies found specific heart benefits from pumpkin seed oil as well.
Fertility and hormone balance
The zinc in pumpkin seeds may help fertility and testosterone in men. Pumpkin seed oil also minimized symptoms of hormonal conditions like endometriosis in one study.
Sleep and mood
Compounds in pumpkins like tryptophan may relieve insomnia and improve mood issues like anxiety and depression. However, more studies are needed specifically using pumpkin extracts.
Cancer prevention
So far lab studies using pumpkin extracts have found promising results against certain cancers like prostate, colon and breast cancer. Further studies are needed determine specific anti-cancer effects.
While research is still ongoing, the unique phytonutrients and oils found in pumpkins may offer targeted medicinal benefits for certain conditions. Talk to your doctor before using pumpkin supplements to treat any health condition.
Risks and precautions
Pumpkins are very safe for most people when consumed in normal food amounts. However, there are some precautions to keep in mind:
- Food allergies – Some people may be allergic to pumpkin and squash. Discontinue use if any food allergy symptoms develop.
- Medication interactions – Pumpkin can interfere with blood sugar control in diabetes medications. Consult your doctor about any interactions.
- Digestive issues – Excess raw pumpkin can potentially cause gastrointestinal upset in some cases.
- Cross-reactivity – Those with latex allergies should use caution as pumpkin allergies are often linked.
- Pumpkin seeds – In rare cases, consuming large amounts of seeds whole could potentially obstruct bowel or digestive tract.
- Toxic pumpkin syndrome – Heirloom pumpkins lacking the gene to produce cucurbitacins can very rarely develop a toxin.
- Pesticide residue – Always wash pumpkins and buy organic whenever possible to minimize pesticide exposure from conventional growing.
Aside from the rare food allergy, pumpkin is very safe to eat. Stick to normal food amounts if using pumpkin medicinally and discuss options with your healthcare provider first.
The bottom line
Small pumpkins offer a delicious and far more manageable alternative to carving pumpkins for cooking purposes. Seek out specialty small pumpkin varieties in the 5-8 pound range for the sweetest flavor and smoothest texture. Favor heirloom types like sugar pie, jarrahdale, and cushaw.
In addition to adding festive fall flavor to soups, baked goods, and other recipes, small pumpkins bring a powerhouse supply of nutrients like vitamin A, potassium, and fiber with few calories. Emerging research suggests pumpkin and its nutrient compounds may also have benefits for blood sugar, prostate health, sleep, and even cancer prevention though further studies are needed.
For the best quality, store fresh small pumpkins for only 1-2 weeks before cooking them. Prepare them by cleaning, roasting, and pureeing or simply cook and serve them whole stuffed or in wedges. If you want a pumpkin that’s optimized for eating rather than just decorating, be sure to choose an appropriately sized and heirloom edible variety that will give you the sweetest flavor and smoothest texture once cooked.
