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 ⓘ II for butternut pumpkin https://ses.library.usyd.edu.au/handle/2123/11945 | 77 |
| Calories ⓘ Calories per 100-gram serving | 26 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 6 grams |
| 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) |
Vitamin A ⓘHigher in Vitamin A content than 90% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 78% of foods
Vitamin C ⓘHigher in Vitamin C content than 75% of foods
Potassium ⓘHigher in Potassium content than 72% of foods
Beta Carotene ⓘHigher in Beta Carotene content than 63% of foods
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
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 79%
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 B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
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
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 | 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 Cheddar 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
|
| Iron | 0.8mg | 10% | 67% |
3.3 times less than Beef broiled
|
| Calcium | 21mg | 2% | 52% |
6 times less than Milk
|
| Potassium | 340mg | 10% | 28% |
2.3 times more than Cucumber
|
| Magnesium | 12mg | 3% | 79% |
11.7 times less than Almond
|
| Sugar | 2.76g | 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 | 8513IU | 170% | 10% |
2 times less than Carrot
|
| Vitamin A RAE | 426µg | 47% | 22% | |
| Vitamin E | 1.06mg | 7% | 46% |
1.4 times less than Kiwifruit
|
| Selenium | 0.3µg | 1% | 92% | |
| Manganese | 0.13mg | 5% | 58% | |
| 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 seed
|
| 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
|
| Folate | 16µg | 4% | 52% |
3.8 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.05g | 0% | 86% |
113.4 times less than Beef broiled
|
| 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%
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.