Pumpkin nutrition: calories, carbs, GI, protein, fiber, fats
Pumpkin, cooked, boiled, drained, without salt
Top nutrition facts for Pumpkin
| Calories ⓘ Calories for selected serving | 49 kcal |
|
Glycemic index ⓘ
Source: Check out our full article on Pumpkin glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
|
52 (low) |
| Glycemic load | 5 (low) |
| Insulin index ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 – II for baked butternut pumpkin is 77 | 77 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 9 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, mashed (245 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. | -3.8 (alkaline) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 0 mg |
Vitamin A ⓘHigher in Vitamin A content than 90% of foods
Vitamin A ⓘHigher in Vitamin A content than 76% of foods
Vitamin C ⓘHigher in Vitamin C content than 70% of foods
Alpha Carotene ⓘHigher in Alpha Carotene content than 63% of foods
Beta Carotene ⓘHigher in Beta Carotene content than 62% of foods
Pumpkin calories (kcal)
| Calories for different serving sizes of pumpkin | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 20 | |
| Calories in 1 cup, mashed | 49 | 245 g |
| Calories for different varieties of pumpkin | Calories | Weight |
|---|---|---|
| Pumpkin, cooked, boiled, drained, without salt (this food) | 20 | 100 g |
| Pumpkin, flowers, cooked, boiled, drained, with salt | 15 | 100 g |
| Pumpkin, cooked, boiled, drained, with salt | 18 | 100 g |
| Pumpkin | 26 | 100 g |
| Pumpkin, canned, without salt | 34 | 100 g |
| Pumpkin, canned, with salt | 34 | 100 g |
| Pumpkin pie mix, canned | 104 | 100 g |
Pumpkin Glycemic index (GI)
Source:
Check out our full article on Pumpkin glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944Check 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:
2117µg of 900µg
235%
Vitamin E:
5.9mg of 15mg
39%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
35mg of 90mg
38%
Vitamin B1:
0.23mg of 1mg
19%
Vitamin B2:
0.57mg of 1mg
44%
Vitamin B3:
3mg of 16mg
19%
Vitamin B5:
1.5mg of 5mg
30%
Vitamin B6:
0.32mg of 1mg
25%
Folate:
66µg of 400µg
17%
Vitamin B12:
0µg of 2µg
0%
Choline:
46mg of 550mg
8.3%
Vitamin K:
5.9µg of 120µg
4.9%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 4%
1.8 g of 50 g
1.8 g (4% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 4%
12 g of 300 g
12 g (4% of DV )
Water:
Daily Value: 11%
229.5 g of 2,000 g
229.5 g (11% of DV )
Other:
1.5 g
1.5 g
Protein quality breakdown
Tryptophan:
66mg of 280mg
24%
Threonine:
154mg of 1,050mg
15%
Isoleucine:
169mg of 1,400mg
12%
Leucine:
250mg of 2,730mg
9.2%
Lysine:
287mg of 2,100mg
14%
Methionine:
59mg of 1,050mg
5.6%
Phenylalanine:
169mg of 1,750mg
9.7%
Valine:
184mg of 1,820mg
10%
Histidine:
81mg of 700mg
12%
Fat type information
Saturated fat:
0.09 g
Monounsaturated fat:
0.02 g
Polyunsaturated fat:
0.01 g
Fiber content ratio for Pumpkin
Sugar:
5.1 g
Fiber:
2.7 g
Other:
4.2 g
All nutrients for Pumpkin per selected serving size (1 cup, mashed - 245g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 706µg | 78% | 24% | |
| Calories | 49kcal | 2% | 97% |
2.4 times less than Orange
|
| Protein | 1.8g | 4% | 88% |
3.9 times less than Broccoli
|
| Fats | 0.17g | 0% | 94% |
475.9 times less than Cheese
|
| Vitamin C | 12mg | 13% | 30% |
11.3 times less than Lemon
|
| Net carbs | 9.3g | N/A | 60% |
14.3 times less than Chocolate
|
| Carbs | 12g | 4% | 60% |
5.7 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 22mg | 5% | 85% |
15.6 times less than Almonds
|
| Calcium | 37mg | 4% | 63% |
8.3 times less than Milk
|
| Potassium | 564mg | 17% | 52% |
1.6 times more than Cucumber
|
| Iron | 1.4mg | 17% | 74% |
4.6 times less than Beef broiled
|
| Sugar | 5.1g | N/A | 59% |
4.3 times less than Coca-Cola
|
| Fiber | 2.7g | 11% | 49% |
2.2 times less than Orange
|
| Copper | 0.22mg | 25% | 57% |
1.6 times less than Shiitake
|
| Zinc | 0.56mg | 5% | 83% |
27.4 times less than Beef broiled
|
| Phosphorus | 74mg | 10% | 84% |
6.1 times less than Chicken meat
|
| Sodium | 2.5mg | 0% | 98% |
490 times less than White bread
|
| Vitamin E | 2mg | 13% | 50% |
1.8 times less than Kiwi
|
| Manganese | 0.22mg | 9% | 61% | |
| Selenium | 0.49µg | 1% | 94% | |
| Vitamin B1 | 0.08mg | 6% | 81% |
8.6 times less than Pea raw
|
| Vitamin B2 | 0.19mg | 15% | 74% |
1.7 times less than Avocado
|
| Vitamin B3 | 1mg | 6% | 81% |
23.2 times less than Turkey meat
|
| Vitamin B5 | 0.49mg | 10% | 81% |
5.6 times less than Sunflower seeds
|
| Vitamin B6 | 0.11mg | 8% | 81% |
2.7 times less than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 2µg | 2% | 79% |
127 times less than Broccoli
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Folate | 22µg | 6% | 65% |
6.8 times less than Brussels sprouts
|
| Saturated fat | 0.09g | 0% | 88% |
159.3 times less than Beef broiled
|
| Choline | 15mg | 3% | 90% | |
| Monounsaturated fat | 0.02g | N/A | 93% |
1088.8 times less than Avocado
|
| Polyunsaturated fat | 0.01g | N/A | 96% |
11793.5 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 96% |
33.9 times less than Chicken meat
|
| Threonine | 0.05mg | 0% | 97% |
34.3 times less than Beef broiled
|
| Isoleucine | 0.06mg | 0% | 96% |
39.7 times less than Salmon raw
|
| Leucine | 0.08mg | 0% | 97% |
71.5 times less than Tuna Bluefin
|
| Lysine | 0.1mg | 0% | 96% |
11.6 times less than Tofu
|
| Methionine | 0.02mg | 0% | 97% |
12 times less than Quinoa
|
| Phenylalanine | 0.06mg | 0% | 97% |
29 times less than Egg
|
| Valine | 0.06mg | 0% | 97% |
81.2 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 97% |
68.1 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| 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 49
% Daily Value*
0.26%
Total Fat
0.17g
0.41%
Saturated Fat 0.09g
0
Trans Fat
0g
0
Cholesterol 0mg
0.11%
Sodium 2.5mg
4%
Total Carbohydrate
12g
11%
Dietary Fiber
2.7g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.8g
Vitamin D
0mcg
0
Calcium
37mg
3.7%
Iron
1.4mg
17%
Potassium
564mg
17%
*
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
Pumpkin nutrition infographic
Infographic link
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.