Foodstruct
Advanced Nutrition Search | Diet Analysis

Pumpkin nutrition, glycemic index, calories and serving size

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

Pumpkin nutrition infographic

Pumpkin nutrition infographic
Copy infographic link

Important nutritional characteristics for Pumpkin

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
90% Vitamin A
78% Vitamin A, RAE
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, RAE, Vitamin C, Potassium and Carotene, beta

Pumpkin Glycemic index (GI)

75
Similar food data
15 Cucumber Cucumber
30 Eggplant Eggplant
45 Vegetable Vegetable

Check out similar food or compare with current

Macronutrients chart

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 Serving
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 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
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.

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

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.