Sale SPRAY FREE CROWN PUMPKIN Big Size Katikati Grown zoom
Price: $6.00 $4.80
Ex Tax: $4.17
Brand: Onion Vegie Place
Product Code: VPumpkinBIG1
Availability: In Stock
Bright, Rich Orange Colour, Fully Mature.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin A, vitamin C & vitamin E.
The brighter & stronger the colour of the flesh, the healthier it will be for you

Grown & harvested at the Onion Vegie Place, Katikati

There is no reason to force yourself to eat an entire pumpkin at one sitting... when frozen in a freezer proof container, pumpkin retains virtually all its goodness & nutrition

Use pumpkin to replace oil in brownies & butter in other recipies to keep your recipies low calorie & delicious & your belly flat.


Store Pumpkins at 12-14 degrees Celcius with an 85% relative humidity.

It is one of the very low calorie vegetables. 100grams provides just 26 calories & contains no saturated fats or cholesterol; however, it is rich in dietary fibre, anti-oxidants, minerals, vitamins.

The pumpkin is one of the food items recommended by dietitians in cholesterol controlling & weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin A, vitamin C & vitamin E.



  • Roasted in olive oil and chopped parsley, sage & rosemary
  • Soup with diced chilli & chopped mint
  • Baked wedges topped with blue cheese & roasted pinenuts
  • Boiled & mashed with white miso & lime zest
  • Diced, roasted in salads with green leaves & feta with a lime, ginger, garlic & coriander dressing
  • Sliced, baked & used in a panini with spinach & swiss cheese
  • Mini varieties stuffed with diced vegetables, baked topped with mozzerella
  • Boiled and mashed with orange juice, yogurt & freshly ground pepper.
  • Diced for pastas & risottos
  • Steamed & mashed with Onion Marmalade & ground cinnamon
  • Wedges roasted with potatoes, kumara, carrots, turnips & swedes for roast meals
  • Baked & mashed in pies, muffins, cakes, breads & loafs

Pumpkins like warm & spicy flavours, so that means more cumin, coriander, ginger, nutmeg, paprika, allspice, curry spices, cinnamon & herbs: basil, thyme, rosemary, sage, parsley.

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Pumpkin Recipes

Pumpkin Fact Sheet

Nutrition Information

Serving size: 1 wedge = 130 g        
  Average Quantity % Daily Intake per serve Average Quantity  
  per serving   per 100 g  
Energy (kJ/Cal) 183/44 2% 141/34  
Protein (g) 1.3 3% 1  
Fat, total (g) 0.3 0% 0.3  
- saturated (g) 0.2 1% 0.16  
Available carbohydrate (g) 8 3% 6.2  
- sugars (g) 5.4 6% 4.1  
Dietary Fibre (g) 1.6 5% 1.2  
Sodium (mg) 3 0% 2  
Vitamin A Equiv. (µg) 767 102% RDI* 590 A good source of Vitamin A
Vitamin C (mg) 24 59% RDI* 18 A good source of Vitamin C
Folate  (µg) 21 10% RDI* 16 A source of Folate
Pantothenic Acid (mg) 1.0 21% ESADDI** 0.8 A source of Pantothenic Acid
Vitamin E (mg) 1.38 14% RDI* 1.06 A source of Vitamin E
Potassium (mg) 410   315 Contains Potassium

Source: The Concise New Zealand Food Composition Tables, 12th Edition, Plant & Food Research - 2018


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