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)
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
- https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
- 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
Profession: Nutrition & Microbiology at YSU
Last updated: April 16, 2021
Important nutritional characteristics for 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 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.
-5.6 (alkaline)
Calories
26
Vitamin A
Vitamin A
Vitamin C
Potassium
Carotene, beta
Explanation: The given food contains more Vitamin A than 90% of foods. Note that this food itself is richer in Vitamin A 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
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 ______________
Serving Size ______________
Amount Per 100g
Calories 26
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 1mg
2%
Total Carbohydrate
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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
details
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 Sugars
details
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
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Mineral coverage chart
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:
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:
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
Fiber content ratio for Pumpkin
Sugar:
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 
|
| Sugar | 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 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 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 separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.