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Pumpkin nutrition, glycemic index, calories and serving size

Pumpkin, raw
*all the values are displayed for the amount of 100 grams

Pumpkin Glycemic index (GI)

64

Pumpkin consists of lower amounts of sugar and carbohydrates than other starchy vegetables such as potatoes or corn. It contains 7g carbohydrates per 100 g. 

Based on the mean of three studies from The International Tables of Glycemic Index, boiled pumpkin has a glycemic index equal to 64.

Boiled pumpkin from Australia has a GI of 51±6, whereas the GI of cubed, and boiled pumpkin from Jamaica falls in the range of 66±4.

The highest GI has pumpkin from South Africa, boiled in salted water for 30 minutes; it is about 75±9.

Pumpkin Soup with cream and potatoes has a glycemic index in the range of 76±7 [1].

The glycemic index of water crackers with pumpkin and thyme is about 36±3.

Pumpkin has a relatively high glycemic index, but a low glycemic load. This means if you eat a single portion of pumpkin, it shouldn’t significantly affect your blood sugar levels. Nevertheless, eating a large amount of pumpkin may drastically increase your blood sugars [2].

By following the link, you can find the glycemic index table with sources.

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://www.researchgate.net/profile/Kaniz-Fatema-21/publication/266211515_Glycemic_and_insulinemic_responses_to_pumpkin_and_unripe_papaya_in_type_2_diabetic_subjects/links/570afa1b08aed09e917166c4/Glycemic-and-insulinemic-responses-to-pumpkin-and-unripe-papaya-in-type-2-diabetic-subjects.pdf
Article author photo Elen Khachatrian
Profession: Nutrition & Microbiology at YSU
Last updated: April 16, 2021

Important nutritional characteristics for Pumpkin

Pumpkin
Glycemic index ⓘ Source:
https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
64 (medium)
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
90% Vitamin A
78% Vitamin A
75% Vitamin C
72% Potassium
63% 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, Vitamin C, Potassium and Carotene, beta

Check out similar food or compare with current

Macronutrients chart

7% 92%
Protein:
Daily Value: 2%
1 g of 50 g
2%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 2%
6.5 g of 300 g
2%
Water:
Daily Value: 5%
91.6 g of 2,000 g
5%
Other:
0.8 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per 100g
Calories 26
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
2%
TotalCarbohydrate 7g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 21mg 2%

Iron 1mg 13%

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
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
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
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Pumpkin nutrition infographic

Pumpkin nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 7% 30% 9% 19% 30% 1% 9% 43% 17% 2% 5%
Calcium: 21 mg of 1,000 mg 2%
Iron: 0.8 mg of 8 mg 10%
Magnesium: 12 mg of 420 mg 3%
Phosphorus: 44 mg of 700 mg 6%
Potassium: 340 mg of 3,400 mg 10%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.32 mg of 11 mg 3%
Copper: 0.127 mg of 1 mg 14%
Manganese: 0.125 mg of 2 mg 5%
Selenium: 0.3 µg of 55 µg 1%
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 µg
TOP 92%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A: 8513 IU of 5,000 IU 170%
Vitamin E : 1.06 mg of 15 mg 7%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 9 mg of 90 mg 10%
Vitamin B1: 0.05 mg of 1 mg 4%
Vitamin B2: 0.11 mg of 1 mg 8%
Vitamin B3: 0.6 mg of 16 mg 4%
Vitamin B5: 0.298 mg of 5 mg 6%
Vitamin B6: 0.061 mg of 1 mg 5%
Folate: 16 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.1 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin A
8513 IU
TOP 10%
Vitamin C
9 mg
TOP 25%
Vitamin E
1.06 mg
TOP 46%
Folate
16 µg
TOP 52%
Vitamin B2
0.11 mg
TOP 66%
Vitamin B1
0.05 mg
TOP 72%
Vitamin B5
0.298 mg
TOP 74%
Vitamin B6
0.061 mg
TOP 75%
Vitamin B3
0.6 mg
TOP 76%
Vitamin K
1.1 µg
TOP 77%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 13% 9% 7% 6% 8% 4% 6% 6% 7%
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

0.052% 0.013% 0.005%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g

Fiber content / ratio for Pumpkin

2.76% 0.5% 3.24%
Sugars: 2.76 g
Fiber: 0.5 g
Other: 3.24 g

All nutrients for Pumpkin per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 2% 85% 1g 2.8 times less than Broccoli
Fats 0% 93% 0.1g 333.1 times less than Cheese
Carbs 2% 57% 6.5g 4.3 times less than Rice
Calories 1% 95% 26kcal 1.8 times less than Orange
Sugars 0% 56% 2.76g 3.3 times less than Coca-Cola
Fiber 2% 56% 0.5g 4.8 times less than Orange
Calcium 2% 52% 21mg 6 times less than Milk
Iron 10% 67% 0.8mg 3.3 times less than Beef
Magnesium 3% 80% 12mg 11.7 times less than Kidney bean
Phosphorus 6% 79% 44mg 4.1 times less than Chicken meat
Potassium 10% 28% 340mg 2.3 times more than Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread
Zinc 3% 78% 0.32mg 19.7 times less than Beef
Copper 14% 43% 0.13mg 1.1 times less than Shiitake
Vitamin E 7% 46% 1.06mg 1.4 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 10% 25% 9mg 5.9 times less than Lemon
Vitamin B1 4% 72% 0.05mg 5.3 times less than Pea
Vitamin B2 8% 66% 0.11mg 1.2 times less than Avocado
Vitamin B3 4% 76% 0.6mg 16 times less than Turkey meat
Vitamin B5 6% 74% 0.3mg 3.8 times less than Sunflower seed
Vitamin B6 5% 75% 0.06mg 2 times less than Oat
Folate 4% 52% 16µg 3.8 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 1% 77% 1.1µg 92.4 times less than Broccoli
Tryptophan 0% 95% 0.01mg 25.4 times less than Chicken meat
Threonine 0% 96% 0.03mg 24.8 times less than Beef
Isoleucine 0% 95% 0.03mg 29.5 times less than Salmon
Leucine 0% 96% 0.05mg 52.8 times less than Tuna
Lysine 0% 94% 0.05mg 8.4 times less than Tofu
Methionine 0% 96% 0.01mg 8.7 times less than Quinoa
Phenylalanine 0% 96% 0.03mg 20.9 times less than Egg
Valine 0% 96% 0.04mg 58 times less than Soybean
Histidine 0% 96% 0.02mg 46.8 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 86% 0.05g 113.4 times less than Beef
Monounsaturated Fat 0% 91% 0.01g 753.8 times less than Avocado
Polyunsaturated fat 0% 96% 0.01g 9434.8 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients

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