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Hokkaido pumpkin

The orange hokkaido pumpkin has a nutty aroma and is rich in fiber and vitamins. Every part of the pumpkin can be used in cooking.
Macronutrient carbohydrates 88.83%
Macronutrient proteins 9.82%
Macronutrient fats 1.34%
Ω-6 (LA, <0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.
Nutrient tables

Hokkaido pumpkins, also called red kuri squash, are very commonly used to make soups, casseroles, and other dishes. With these comparatively smaller pumpkins, you can eat the skin and it is also possible to eat them raw.

General information:

From Wikipedia: “Red kuri squash (often spelled 'kari') (katakana: ウチキクリ) is thick-skinned orange colored winter squash, that has the appearance of a small pumpkin without the ridges. It belongs to the Hubbard squash group.

Inside the hard outer skin there is a firm flesh that provides a very delicate and mellow chestnut-like flavor. Red kuri squash is a cultivated variety of the species Cucurbita maxima. Other varieties of this subspecies include 'Hokkaido', 'Red Hokkaido' and 'Sweet Meat' squashes.

Culinary uses:

Full-flavored and sweet, red kuri squash is often cooked with butter and herbs. It is an ingredient in a variety of soups, stews and casseroles. It can be made into cakes, quick breads, muffins, cookies, jams and pies with its nutty-tasting flesh. It can be baked, boiled, microwaved, steamed, sautéed or fried. This squash adds sweet flavor and texture to stir-fries. Its seed cavity is ideal for stuffing.


Red kuri squash is a good source of fiber. It also provides vitamin A and vitamin C, some of the B vitamins, calcium, potassium, iron, riboflavin and thiamine. Low in calories and sodium, this deep-colored squash also contains beta-carotene. Detailed information are available in the nutrition-table below.


Unlike many other squash varieties, pumpkins are frost-sensitive and should be stored at temperatures of10 to 15 °C … Hokkaido pumpkins that have been cut open will only keep for a short period of time … whereas intact pumpkins with a stem can be stored for several months.*”

Pumpkin itself can be frozen, and this way you can save the rest for later without worrying that leftover pumpkin will go bad.


This hardy squash grows to maturity in full sun and is drought tolerant. Each vine produces multiple teardrop-shaped fruits, usually three. The squash matures after about ninety days after blooming.

The squash is a hard-shelled winter variety with firm yellow flesh. The flesh often has a green tint under the seeds.

History and common names:

It is generally believed that all squash originated in Mesoamerica, but may have been independently cultivated elsewhere, albeit later.

Red kuri squash is commonly called "Japanese squash", "orange Hokkaido squash", "baby red hubbard squash", or "Uchiki kuri squash". In Japan, the word kuri may refer to either the squash discussed in this article or to Japanese chestnuts. In France, it is called potimarron, and in the United Kingdom, it is commonly called "onion squash".

Primarily grown in Japan, California, Florida, Southwestern Colorado, Mexico, Tasmania, Tonga, New Zealand, Chile, Provence, and South Africa, red kuri is widely adapted for climates that provide a growing season of 100 days or more. Most of the California, Colorado, Tonga and New Zealand crops are exported to Japan.

Note (italics): * = Translation from a German Wikipedia entry