Pumpkin nutrition: calories, carbs, GI, protein, fiber, fats
Pumpkin, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Pumpkin
|
Glycemic index ⓘ
Source: https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
|
52 (low) |
| Glycemic load | 4 (low) |
| Insulin index ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 – II for baked butternut pumpkin is 77 | 77 |
| Calories ⓘ Calories for selected serving | 26 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 6 grams |
| Default serving size ⓘ Serving sizes are mostly 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) |
Pumpkin calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 26 |
Pumpkin Glycemic index (GI)
Source:
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
Pumpkin Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
25539IU of 5,000IU
511%
Vitamin E:
3.2mg of 15mg
21%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
27mg of 90mg
30%
Vitamin B1:
0.15mg of 1mg
13%
Vitamin B2:
0.33mg of 1mg
25%
Vitamin B3:
1.8mg of 16mg
11%
Vitamin B5:
0.89mg of 5mg
18%
Vitamin B6:
0.18mg of 1mg
14%
Folate:
48µg of 400µg
12%
Vitamin B12:
0µg of 2µg
0%
Choline:
25mg of 550mg
4.5%
Vitamin K:
3.3µg of 120µg
2.8%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
1 g of 50 g
1 g (2% of DV )
Fats:
Daily Value: 0%
0.1 g of 65 g
0.1 g (0% of DV )
Carbs:
Daily Value: 2%
6.5 g of 300 g
6.5 g (2% of DV )
Water:
Daily Value: 5%
91.6 g of 2,000 g
91.6 g (5% of DV )
Other:
0.8 g
0.8 g
Protein quality breakdown
Tryptophan:
36mg of 280mg
13%
Threonine:
87mg of 1,050mg
8.3%
Isoleucine:
93mg of 1,400mg
6.6%
Leucine:
138mg of 2,730mg
5.1%
Lysine:
162mg of 2,100mg
7.7%
Methionine:
33mg of 1,050mg
3.1%
Phenylalanine:
96mg of 1,750mg
5.5%
Valine:
105mg of 1,820mg
5.8%
Histidine:
48mg of 700mg
6.9%
Fat type information
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.01 g
Fiber content ratio for Pumpkin
Sugar:
2.8 g
Fiber:
0.5 g
Other:
3.2 g
All nutrients for Pumpkin per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 26kcal | 1% | 95% |
1.8 times less than Orange
|
| Protein | 1g | 2% | 85% |
2.8 times less than Broccoli
|
| Fats | 0.1g | 0% | 93% |
333.1 times less than Cheese
|
| Vitamin C | 9mg | 10% | 25% |
5.9 times less than Lemon
|
| Net carbs | 6g | N/A | 54% |
9 times less than Chocolate
|
| Carbs | 6.5g | 2% | 57% |
4.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 12mg | 3% | 79% |
11.7 times less than Almonds
|
| Calcium | 21mg | 2% | 52% |
6 times less than Milk
|
| Potassium | 340mg | 10% | 28% |
2.3 times more than Cucumber
|
| Iron | 0.8mg | 10% | 67% |
3.3 times less than Beef broiled
|
| Sugar | 2.8g | N/A | 56% |
3.3 times less than Coca-Cola
|
| Fiber | 0.5g | 2% | 56% |
4.8 times less than Orange
|
| Copper | 0.13mg | 14% | 43% |
1.1 times less than Shiitake
|
| Zinc | 0.32mg | 3% | 78% |
19.7 times less than Beef broiled
|
| Phosphorus | 44mg | 6% | 79% |
4.1 times less than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 426µg | 47% | 22% | |
| Vitamin E | 1.1mg | 7% | 46% |
1.4 times less than Kiwi
|
| Manganese | 0.13mg | 5% | 58% | |
| Selenium | 0.3µg | 1% | 92% | |
| Vitamin B1 | 0.05mg | 4% | 72% |
5.3 times less than Pea raw
|
| Vitamin B2 | 0.11mg | 8% | 66% |
1.2 times less than Avocado
|
| Vitamin B3 | 0.6mg | 4% | 76% |
16 times less than Turkey meat
|
| Vitamin B5 | 0.3mg | 6% | 74% |
3.8 times less than Sunflower seeds
|
| Vitamin B6 | 0.06mg | 5% | 75% |
2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 1.1µg | 1% | 77% |
92.4 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 16µg | 4% | 52% |
3.8 times less than Brussels sprouts
|
| Saturated Fat | 0.05g | 0% | 86% |
113.4 times less than Beef broiled
|
| Choline | 8.2mg | 1% | 88% | |
| Monounsaturated Fat | 0.01g | N/A | 91% |
753.8 times less than Avocado
|
| Polyunsaturated fat | 0.01g | N/A | 96% |
9434.8 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 95% |
25.4 times less than Chicken meat
|
| Threonine | 0.03mg | 0% | 96% |
24.8 times less than Beef broiled
|
| Isoleucine | 0.03mg | 0% | 95% |
29.5 times less than Salmon raw
|
| Leucine | 0.05mg | 0% | 96% |
52.8 times less than Tuna Bluefin
|
| Lysine | 0.05mg | 0% | 94% |
8.4 times less than Tofu
|
| Methionine | 0.01mg | 0% | 95% |
8.7 times less than Quinoa
|
| Phenylalanine | 0.03mg | 0% | 96% |
20.9 times less than Egg
|
| Valine | 0.04mg | 0% | 96% |
58 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 96% |
46.8 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 26
% Daily Value*
0.15%
Total Fat
0.1g
0.24%
Saturated Fat 0.05g
0
Trans Fat
0g
0
Cholesterol 0mg
0.04%
Sodium 1mg
2.2%
Total Carbohydrate
6.5g
2%
Dietary Fiber
0.5g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0
Calcium
21mg
2.1%
Iron
0.8mg
10%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
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.