Pumpkin nutrition, glycemic index, calories and serving size
Pumpkin, raw
*all the values are displayed for the amount of 100 grams
Pumpkin nutrition infographic
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Important nutritional characteristics for Pumpkin
Glycemic index ⓘ
Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
75 (high)
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (1" cubes) (116 grams)
Acidity (Based on PRAL) ⓘ
PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-5.6 (alkaline)
Calories
26
Vitamin A
Vitamin A, RAE
Vitamin C
Potassium
Carotene, beta
Explanation: This food contains more Vitamin A than 90% of foods. More importantly, although there are several foods (10%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Vitamin A, RAE, Vitamin C, Potassium and Carotene, beta
Pumpkin Glycemic index (GI)
Similar food data
Cucumber 
Eggplant 
Vegetable 
Check out similar food or compare with current
Macronutrients chart
Protein:
2%
Daily Value: 2%
1 g of 50 g
Fats:
0%
Daily Value: 0%
0.1 g of 65 g
Carbs:
2%
Daily Value: 2%
6.5 g of 300 g
Water:
5%
Daily Value: 5%
91.6 g of 2,000 g
Other:
0.8 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
26
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat
0g
0%
Cholesterol
0mg
0%
Sodium
1mg
2%
TotalCarbohydrate
7g
4%
Dietary Fiber
1g
Total Sugars 3g
Includes 1g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
21mg
2%
Iron
1mg
6%
Potassium
340mg
10%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
details
Using too much sugars can lead to weight gain or diabetes.
Mineral coverage chart
Calcium:
21 mg of 1,000 mg
2%
Iron:
0.8 mg of 18 mg
4%
Magnesium:
12 mg of 400 mg
3%
Phosphorus:
44 mg of 1,000 mg
4%
Potassium:
340 mg of 3,500 mg
10%
Sodium:
1 mg of 2,400 mg
0%
Zinc:
0.32 mg of 15 mg
2%
Copper:
0.127 mg of 2 mg
6%
Manganese:
0.125 mg of 2 mg
6%
Selenium:
0.3 µg of 70 µg
0%
Choline:
8.2 mg of 550 mg
1%
Mineral chart - relative view
Potassium
340 mg
TOP 28%
Copper
0.127 mg
TOP 43%
Calcium
21 mg
TOP 52%
Manganese
0.125 mg
TOP 58%
Iron
0.8 mg
TOP 67%
Zinc
0.32 mg
TOP 78%
Phosphorus
44 mg
TOP 79%
Magnesium
12 mg
TOP 80%
Choline
8.2 mg
TOP 88%
Selenium
0.3 mg
TOP 92%
Sodium
1 mg
TOP 98%
Vitamin coverage chart
Vitamin A:
8513 IU of 5,000 IU
170%
Vitamin E :
1.06 mg of 20 mg
5%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
9 mg of 60 mg
15%
Vitamin B1:
0.05 mg of 2 mg
3%
Vitamin B2:
0.11 mg of 2 mg
6%
Vitamin B3:
0.6 mg of 20 mg
3%
Vitamin B5:
0.298 mg of 10 mg
3%
Vitamin B6:
0.061 mg of 2 mg
3%
Folate, total:
16 µg of 400 µg
4%
Vitamin B12:
0 µg of 6 µg
0%
Vitamin K:
1.1 µg of 80 µg
1%
Folic acid (B9):
0 µg of 400 µg
0%
Vitamin chart - relative view
Vitamin A
8513 µg
TOP 10%
Vitamin C
9 µg
TOP 25%
Vitamin E
1.06 µg
TOP 46%
Folate, total
16 µg
TOP 52%
Vitamin B2
0.11 µg
TOP 66%
Vitamin B1
0.05 µg
TOP 72%
Vitamin B5
0.298 µg
TOP 74%
Vitamin B6
0.061 µg
TOP 75%
Vitamin B3
0.6 µg
TOP 76%
Vitamin K
1.1 µg
TOP 77%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Protein quality breakdown
Tryptophan:
12 mg of 280 mg
4%
Threonine:
29 mg of 1,050 mg
3%
Isoleucine:
31 mg of 1,400 mg
2%
Leucine:
46 mg of 2,730 mg
2%
Lysine:
54 mg of 2,100 mg
3%
Methionine:
11 mg of 1,050 mg
1%
Phenylalanine:
32 mg of 1,750 mg
2%
Valine:
35 mg of 1,820 mg
2%
Histidine:
16 mg of 700 mg
2%
Fat type information
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
All nutrients for Pumpkin per 100g
| Nutrient | DV% | In TOP % of foods | Value |
| Protein | 2% | 85% | 1g |
| Fats | 0% | 93% | 0.1g |
| Carbs | 2% | 57% | 6.5g |
| Calories | 1% | 95% | 26kcal |
| Sugars | 3% | 56% | 2.76g |
| Fiber | 1% | 56% | 0.5g |
| Calcium | 2% | 52% | 21mg |
| Iron | 4% | 67% | 0.8mg |
| Magnesium | 3% | 80% | 12mg |
| Phosphorus | 6% | 79% | 44mg |
| Potassium | 7% | 28% | 340mg |
| Sodium | 0% | 98% | 1mg |
| Zinc | 3% | 78% | 0.32mg |
| Copper | 0% | 43% | 0.13mg |
| Vitamin A | 170% | 10% | 8513IU |
| Vitamin E | 7% | 46% | 1.06mg |
| Vitamin D | 0% | 100% | 0µg |
| Vitamin C | 10% | 25% | 9mg |
| Vitamin B1 | 3% | 72% | 0.05mg |
| Vitamin B2 | 6% | 66% | 0.11mg |
| Vitamin B3 | 3% | 76% | 0.6mg |
| Vitamin B5 | 3% | 74% | 0.3mg |
| Vitamin B6 | 3% | 75% | 0.06mg |
| Folate, total | 3200% | 52% | 16µg |
| Vitamin B12 | 0% | 100% | 0µg |
| Vitamin K | 1% | 77% | 1.1µg |
| Folic acid (B9) | 0% | 100% | 0µg |
| Tryptophan | 0% | 95% | 0.01mg |
| Threonine | 0% | 96% | 0.03mg |
| Isoleucine | 0% | 95% | 0.03mg |
| Leucine | 0% | 96% | 0.05mg |
| Lysine | 0% | 94% | 0.05mg |
| Methionine | 0% | 96% | 0.01mg |
| Phenylalanine | 0% | 96% | 0.03mg |
| Valine | 0% | 96% | 0.04mg |
| Histidine | 0% | 96% | 0.02mg |
| Cholesterol | 0% | 100% | 0mg |
| Trans Fat | 0% | 100% | 0g |
| Saturated Fat | 0% | 86% | 0.05g |
| Monounsaturated Fat | 0% | 91% | 0.01g |
| Polyunsaturated fat | 0% | 96% | 0.01g |