Natural form

Fresh pumpkin vine tips with young leaves and curling tendrils, harvested for cooking.

Shows the plant's true identity — large lobed leaves, hairy stems, and distinctive tendrils that distinguish pumpkin leaves from other greens.

Produce

Pumpkin Leaves

Tender vines and leaves of the pumpkin plant, a popular cooked African green.

Pumpkin leaves are the young leaves, tips and tendrils of the pumpkin or squash plant, eaten as a cooked leafy green across Africa and the Pacific. The stringy outer fibers are peeled, then the leaves are simmered in stews or with groundnut and coconut, giving a soft texture and mild flavor. They are a nutritious everyday vegetable in many regions.

Pumpkin leaves are the tender young leaves and vines of the pumpkin plant, most notably Telfairia occidentalis—the fluted pumpkin—a staple vegetable across West Africa, particularly Nigeria, Ghana, and Sierra Leone. Known as Ugu in Nigeria, these deep green leaves are virtually never eaten raw; they require cooking, which softens their fibrous texture and mellows their assertive, slightly bitter flavor. The leaves cook down dramatically, losing volume and releasing a characteristic viscous quality that gives traditional soups like draw soup their body and ability to cling to starchy accompaniments such as fufu or pounded yam. The young vines (stems) are also edible and cooked alongside the leaves, adding pleasant texture contrast. In West African kitchens, pumpkin leaves are considered more than a side dish—they are a nutritional cornerstone, prized for their iron and calcium content, often compared favorably to spinach, and incorporated into daily meals both for their health benefits and their savory depth.

Measured in: g
Storage: Fridge

Types & varieties

Telfairia occidentalis (Fluted Pumpkin)

The dominant West African variety; larger leaves with a more pronounced bitter edge than common pumpkin. Both leaves and vines are cooked.

Cucurbita pepo Leaves

Common pumpkin or summer squash leaves; milder flavor, more tender texture. Used when fluted pumpkin is unavailable.

Cucurbita maxima Leaves

Hubbard or winter squash leaves; slightly broader, hold up well in heavy sauces and long-simmered stews.

Common uses

Pounded into draw soup (served with fufu or pounded yam) in Nigerian cuisineAdded to Egusi soup as the leafy green componentCooked as a standalone side dish with palm oil, onions, and seasoningsStirred into pepper stews (obia), often with stockfish or crayfishAdded near the end of cooking to bean dishes for extra nutrition and bodyBlanched, pureed, and used as a base for sauces or incorporated into graviesStir-fried with garlic and oil as a simple side dish

Tips & pitfalls

Pick or buy young, bright green leaves for the best tenderness; avoid any with yellowing, dark spots, or wilted, limp texture.
Blanch in salted boiling water for 30–60 seconds before cooking—this traditional step reduces bitterness significantly and sets the bright green color.
Do not overcook; once the leaves have wilted and softened in the pot (usually 3–5 minutes of gentle cooking), they are done. Extended cooking produces a slimy, muted result with faded color.
Wash thoroughly and multiple times—sand and grit cling tenaciously to the textured leaf surface.
Use palm oil generously; this is the traditional cooking fat that balances the leaves' bitterness and adds the characteristic depth to Nigerian preparations.
To freeze: blanch first, squeeze out all excess water, then store flat in airtight freezer bags to prevent clumping.

Nutrition

19kcal

Energy

79 kJ · per 100 g

Where the calories come from

Protein 49%Carbs 37%Fat 14%

Protein

3.2g

6% DV

Carbs

2.3g

1% DV

Fat

0.4g

1% DV

Sodium

11mg

0% DV

Notable micronutrients

Vitamin C12% DV

Vitamin B612% DV

Iron12% DV

Vitamin A11% DV

Riboflavin (B2)10% DV

Folate9% DV

Source · USDA FoodData Central · Pumpkin leaves, raw

View on FDC →

In the shops

Matched grocery products

Pumpkin Cream
BONPREU · l · Bonpreu
€1.99
Km0 Pumpkin, 1 unit
ud · Bonpreu
€2.70
La Collita Pre-cut Pumpkin
LA COLLITA · kg · Bonpreu
€1.99
LA COLLITA Pumpkin Km0 1 unit
LA COLLITA · Bonpreu
€2.49
Ecological Pumpkin Local 0km 1 unit
Bonpreu
€2.19
LA COLLITA Organic Cut Pumpkin Zero Km in 400g Bag
LA COLLITA · kg · Bonpreu
€2.19

Good to know

Common Names: Ugu (Nigeria), Fluted Pumpkin, Ayewa (Yoruba)
Scientific Name: Telfairia occidentalis (fluted pumpkin); also Cucurbita spp.
Origin: West Africa (Nigeria, Sierra Leone, Ghana)
Part Used: Tender leaves and young vines (stems)
Flavor: Slightly bitter, mineral-rich, with a mild nuttiness; more assertive than common spinach
Texture: Tender when young; becomes fibrous as leaves mature; cooked leaves become silky and slightly viscous
Storage: Refrigerate unwashed, wrapped in paper towels, up to 2 days; blanch and freeze for up to 3 months
Typical Yield: 1 lb fresh leaves yields about 2–3 cups cooked

Substitutes

Waterleaf (Talinum triangulare) — More watery texture; reduce cooking time accordingly; readily available in West African markets.
Soko/Celosia (Celosia argentea) — Slightly sweeter flavor; holds its structure well in long-simmered soups and stews.
Ugwu (Fluted Pumpkin Stems) — Use young stems only; cook slightly longer than leaves; interchangeable in the same dishes.
Spinach — Widely available substitute; blanch first to approximate the texture; significantly less bitter.
Collard Greens — Sturdier texture; requires longer cooking time; works well in heavy stews and soups.

Pairs with

Palm Oil Crayfish StockfishEgusi (Melon Seeds)Locust Bean (Iru/Ogiri)Groundnut (Peanut) PasteOnions and TomatoesFresh Peppers (Scotch Bonnet, Habanero)

Also called

Bbuga · Pumpkin Tips · Pumpkin Kumu · Rape Leaves · Rape