Pumpkin nutrition, glycemic index, calories, net carbs & more
Pumpkin Glycemic index (GI)
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; about 75±9.
Pumpkin Soup with cream and potatoes has a glycemic index in the range of 76±7 .
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. 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 .
By following the link, you can find the glycemic index table with sources.
Important nutritional characteristics for Pumpkin
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Pumpkin
All nutrients for Pumpkin per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Net carbs||N/A||54%||6g||9 times less than Chocolate|
|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|
|Sugar||N/A||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%||79%||12mg||11.7 times less than Almond|
|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 A||170%||10%||8513IU||2 times less than Carrot|
|Vitamin E||7%||46%||1.06mg||1.4 times less than Kiwifruit|
|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 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%||95%||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|
|Saturated Fat||0%||86%||0.05g||113.4 times less than Beef|
|Monounsaturated Fat||N/A||91%||0.01g||753.8 times less than Avocado|
|Polyunsaturated fat||N/A||96%||0.01g||9434.8 times less than Walnut|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Serving Size ______________
Pumpkin nutrition infographic
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.