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Pumpkin nutrition: calories, carbs, GI, protein, fiber, fats

Pumpkin, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Pumpkin

Pumpkin
Glycemic index ⓘ Source:
Check out our full article on Pumpkin glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
52 (low)
Insulin index ⓘ II for butternut pumpkin https://ses.library.usyd.edu.au/handle/2123/11945 77
Calories ⓘ Calories per 100-gram serving 20
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 3.8 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -3.8 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 0mg
TOP 10% Vitamin A ⓘHigher in Vitamin A content than 90% of foods
TOP 24% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 76% of foods
TOP 30% Vitamin C ⓘHigher in Vitamin C content than 70% of foods
TOP 37% Alpha Carotene ⓘHigher in Alpha Carotene content than 63% of foods
TOP 38% Beta Carotene ⓘHigher in Beta Carotene content than 62% of foods

Pumpkin calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 20
Calories in 1 cup, mashed 49 245 g

Pumpkin Glycemic index (GI)

Source:
Check out our full article on Pumpkin glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
52

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 22% 7% 13% 21% 1% 7% 31% 12% 2% 4%
Calcium: 15 mg of 1,000 mg 2%
Iron: 0.57 mg of 8 mg 7%
Magnesium: 9 mg of 420 mg 2%
Phosphorus: 30 mg of 700 mg 4%
Potassium: 230 mg of 3,400 mg 7%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.23 mg of 11 mg 2%
Copper: 0.091 mg of 1 mg 10%
Manganese: 0.089 mg of 2 mg 4%
Selenium: 0.2 µg of 55 µg 0%
Choline: 6.2 mg of 550 mg 1%

Mineral chart - relative view

Potassium
230 mg
TOP 52%
Copper
0.091 mg
TOP 57%
Manganese
0.089 mg
TOP 61%
Calcium
15 mg
TOP 63%
Iron
0.57 mg
TOP 74%
Zinc
0.23 mg
TOP 83%
Phosphorus
30 mg
TOP 84%
Magnesium
9 mg
TOP 85%
Choline
6.2 mg
TOP 90%
Selenium
0.2 µg
TOP 94%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A: 5755 IU of 5,000 IU 115%
Vitamin E : 0.8 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4.7 mg of 90 mg 5%
Vitamin B1: 0.031 mg of 1 mg 3%
Vitamin B2: 0.078 mg of 1 mg 6%
Vitamin B3: 0.413 mg of 16 mg 3%
Vitamin B5: 0.201 mg of 5 mg 4%
Vitamin B6: 0.044 mg of 1 mg 3%
Folate: 9 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.8 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin A
5755 IU
TOP 10%
Vitamin C
4.7 mg
TOP 30%
Vitamin E
0.8 mg
TOP 50%
Folate
9 µg
TOP 65%
Vitamin B2
0.078 mg
TOP 74%
Vitamin K
0.8 µg
TOP 79%
Vitamin B3
0.413 mg
TOP 81%
Vitamin B6
0.044 mg
TOP 81%
Vitamin B5
0.201 mg
TOP 81%
Vitamin B1
0.031 mg
TOP 81%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

5% 92%
Protein:
Daily Value: 1%
0.72 g of 50 g
1%
Fats:
Daily Value: 0%
0.07 g of 65 g
0%
Carbs:
Daily Value: 2%
4.9 g of 300 g
2%
Water:
Daily Value: 5%
93.69 g of 2,000 g
5%
Other:
0.62 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 10% 6% 5% 4% 6% 3% 4% 5% 5%
Tryptophan: 9 mg of 280 mg 3%
Threonine: 21 mg of 1,050 mg 2%
Isoleucine: 23 mg of 1,400 mg 2%
Leucine: 34 mg of 2,730 mg 1%
Lysine: 39 mg of 2,100 mg 2%
Methionine: 8 mg of 1,050 mg 1%
Phenylalanine: 23 mg of 1,750 mg 1%
Valine: 25 mg of 1,820 mg 1%
Histidine: 11 mg of 700 mg 2%

Fat type information

74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g

Fiber content ratio for Pumpkin

42% 22% 35%
Sugar: 2.08 g
Fiber: 1.1 g
Other: 1.72 g

All nutrients for Pumpkin per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 20kcal 1% 97% 2.4 times less than OrangeOrange
Protein 0.72g 2% 88% 3.9 times less than BroccoliBroccoli
Fats 0.07g 0% 94% 475.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4.7mg 5% 30% 11.3 times less than LemonLemon
Net carbs 3.8g N/A 60% 14.3 times less than ChocolateChocolate
Carbs 4.9g 2% 60% 5.7 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.57mg 7% 74% 4.6 times less than BeefBeef
Calcium 15mg 2% 63% 8.3 times less than MilkMilk
Potassium 230mg 7% 52% 1.6 times more than CucumberCucumber
Magnesium 9mg 2% 85% 15.6 times less than AlmondAlmond
Sugar 2.08g N/A 59% 4.3 times less than Coca-ColaCoca-Cola
Fiber 1.1g 4% 49% 2.2 times less than OrangeOrange
Copper 0.09mg 10% 57% 1.6 times less than ShiitakeShiitake
Zinc 0.23mg 2% 83% 27.4 times less than BeefBeef
Phosphorus 30mg 4% 84% 6.1 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 5755IU 115% 10% 2.9 times less than CarrotCarrot
Vitamin A RAE 288µg 32% 24%
Vitamin E 0.8mg 5% 50% 1.8 times less than KiwifruitKiwifruit
Selenium 0.2µg 0% 94%
Manganese 0.09mg 4% 61%
Vitamin B1 0.03mg 3% 81% 8.6 times less than Pea rawPea raw
Vitamin B2 0.08mg 6% 74% 1.7 times less than AvocadoAvocado
Vitamin B3 0.41mg 3% 81% 23.2 times less than Turkey meatTurkey meat
Vitamin B5 0.2mg 4% 81% 5.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.04mg 3% 81% 2.7 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.8µg 1% 79% 127 times less than BroccoliBroccoli
Folate 9µg 2% 65% 6.8 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.04g 0% 88% 159.3 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 93% 1088.8 times less than AvocadoAvocado
Polyunsaturated fat 0g N/A 96% 11793.5 times less than WalnutWalnut
Tryptophan 0.01mg 0% 96% 33.9 times less than Chicken meatChicken meat
Threonine 0.02mg 0% 97% 34.3 times less than BeefBeef
Isoleucine 0.02mg 0% 96% 39.7 times less than Salmon rawSalmon raw
Leucine 0.03mg 0% 97% 71.5 times less than TunaTuna
Lysine 0.04mg 0% 96% 11.6 times less than TofuTofu
Methionine 0.01mg 0% 97% 12 times less than QuinoaQuinoa
Phenylalanine 0.02mg 0% 97% 29 times less than EggEgg
Valine 0.03mg 0% 97% 81.2 times less than Soybean rawSoybean raw
Histidine 0.01mg 0% 97% 68.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 20
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
2%
Total Carbohydrate 5g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 15mg 2%

Iron 1mg 13%

Potassium 230mg 7%

*
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
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pumpkin nutrition infographic

Pumpkin nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.