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Nutrition Facts For Pumpkin

Data sources: Nutriely Data Sources
Last updated on August 2, 2024.

Pumpkin Nutrition Label

Pumpkin Nutrition Facts
Serving Size: 100.00g
% Daily Value*
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Energy 16kcal (66 kj)
1%
Carbohydrates 2.00g
1%
Starch 0.30g
Sugars 1.70g **
Sucrose 0.40g
Maltose 0.00g
Fructose 0.60g
Galactose -
Glucose 0.70g
Fibre, total 2.00g
6%
Polyols 0.00g
Protein 0.75g
1%
Fat 0.10g
0%
Polyunsaturated fatty acids -
Monounsaturated fatty acids -
Saturated fatty acids -
Sterols 7.80mg
Cholesterol 0.00mg
Water 95.00g
4%
Alcohol 0.00g
Salt 5.10mg **
Calcium 25.00mg
3%
Chromium 2.00ug
8%
Copper 0.08mg
9%
Fluoride 0.20mg
Iodine 1.00ug
1%
Iron 0.27mg
2%
Magnesium 11.20mg
4%
Manganese 0.00mg
0%
Molybdenum 0.00mg
0%
Phosphorus 19.00mg
3%
Potassium 243.00mg
8%
Selenium 0.00ug
0%
Sodium 2.00mg
Zinc 0.04mg
1%
Vitamin A (RAE) 367.69ug
53%
Vitamin D 0.00ug
0%
Vitamin E 1.06mg
7%
Vitamin K 1.10ug
1%
Vitamin B1 0.04mg
4%
Vitamin B2 0.09mg
8%
Vitamin B3 (Niacin) equivalents 0.35mg
3%
Vitamin B6 0.05mg
4%
Vitamin B9 (Folate) 22.00ug
6%
Vitamin B12 0.00ug
0%
Vitamin C 8.00mg
9%

* The daily nutrient requirements provided by this calculator are intended for healthy adults only. If you have any medical conditions, are pregnant or breastfeeding, or under the age of 18, please consult a healthcare professional or a registered dietitian for personalized nutritional advice. Individual needs may vary, and it is important to consider your specific health circumstances when determining your dietary requirements.

** The suggested value for sugar is the maximum suggested amount and has no actual required amount.

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Common Questions about Pumpkin

What is pumpkin?

Pumpkin is a type of winter squash that belongs to the Cucurbitaceae family. It is commonly used in cooking and baking, and is known for its sweet flavor and vibrant orange color. Pumpkins are rich in vitamins, minerals, and antioxidants, making them a nutritious addition to a balanced diet.

What are the health benefits of pumpkin?

Pumpkin is a nutrient-dense food that is rich in vitamins, particularly vitamin A, C, and E, as well as minerals like potassium and fiber. These nutrients contribute to eye health, immune function, skin health, and heart health. Additionally, the antioxidant properties of pumpkin can help reduce the risk of chronic diseases.

What are the health risks associated with consuming pumpkin?

Pumpkins are generally safe to consume and are not known to pose significant health risks for most people. However, in rare cases, some individuals may experience allergic reactions to pumpkin. Additionally, people with certain health conditions, such as kidney stones, may need to moderate their intake of foods high in oxalates, including pumpkin seeds.

How much pumpkin to eat per day?

A typical serving size for pumpkin is about 1 cup of cooked pumpkin, which provides about 49 calories. Including this amount in your daily diet can contribute to your overall fruit and vegetable intake, providing essential nutrients such as fiber, vitamin C, and potassium.

Pumpkin allergies

Allergies to pumpkin are rare, but can occur. Symptoms may include hives, digestive discomfort, or in severe cases, anaphylaxis. If you suspect a pumpkin allergy, it's important to consult a healthcare professional for evaluation and guidance.

Food Preferences

Cholesterol reduced
Egg free
Gluten free
Lacto-ovo vegetarian
Lactose free
Lacto vegetarian
Low protein
Milk free
Low gluten
No added salt
Soy free
Unsweetened
Vegan

Pumpkin Calorie Breakdown

The ratio of macro elements (protein, fat, carbs) in Pumpkin

Fat 8%
Carbohydrates 67%
Protein 25%

Protein Amino Acids Profile

The ratio of amino acids in Pumpkin. See full profile

Cystine 0%
Methionine 1%
Tryptophan 2%
Histidine 2%
Proline 3%
Glycine 3%
Alanine 4%
Threonine 4%
Isoleucine 4%
Phenylalanine 4%
Valine 5%
Tyrosine 5%
Serine 6%
Leucine 6%
Lysine 7%
Arginine 7%
Aspartic acid 13%
Glutamic acid 24%

Component Breakdown for Pumpkin

Macro
Mineral
Vitamin
Amino
Carbs
Fats
Energy 16kcal
(66.45kj)
1% of 1,995.81kcal
(8350.48kj)
Carbohydrates 2.00g
1% of (249.48 g)
Protein 0.75g
1% of (149.69 g)
Fat 0.10g
0% of (44.35 g)
Water 95.00g
4% of (2,450.00 g)
Alcohol 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Salt 5.10mg
0% of maximum (5,000.00 mg)
Calcium 25.00mg
3% of (1,000.00 mg)
Chromium 2.00ug
8% of (25.00 ug)
Copper 0.08mg
9% of (0.90 mg)
Fluoride 0.20mg
Iodine 1.00ug
1% of (150.00 ug)
Iron 0.27mg
2% of (18.00 mg)
Magnesium 11.20mg
4% of (280.00 mg)
Manganese 0.00mg
0% of (1.80 mg)
Molybdenum 0.00mg
0% of (0.04 mg)
Phosphorus 19.00mg
3% of (600.00 mg)
Potassium 243.00mg
8% of (3,100.00 mg)
Selenium 0.00ug
0% of (55.00 ug)
Sodium 2.00mg
0% of maximum (1,500.00 mg)
Zinc 0.04mg
1% of (8.00 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Vitamin A (RAE) 367.69ug
53% of (700.00 ug)
Vitamin D 0.00ug
0% of (15.00 ug)
Vitamin E 1.06mg
7% of (15.00 mg)
Vitamin K 1.10ug
1% of (90.00 ug)
Vitamin B1 0.04mg
4% of (1.10 mg)
Vitamin B2 0.09mg
8% of (1.10 mg)
Vitamin B3 (Niacin) equivalents 0.35mg
3% of (14.00 mg)
Vitamin B6 0.05mg
4% of (1.30 mg)
Vitamin B9 (Folate) 22.00ug
6% of (400.00 ug)
Vitamin B12 0.00ug
0% of (2.40 ug)
Vitamin C 8.00mg
9% of (90.00 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Histidine 0.02g
2% of (0.98 g)
Isoleucine 0.03g
2% of (1.33 g)
Leucine 0.05g
22% of (0.21 g)
Lysine 0.05g
2% of (2.66 g)
Methionine 0.01g
1% of (1.33 g)
Cysteine -
Phenylalanine 0.03g
1% of (2.31 g)
Tyrosine 0.04g
4% of (1.20 g)
Tryptophan 0.01g
3% of (0.35 g)
Threonine 0.03g
2% of (1.40 g)
Valine 0.04g
2% of (1.68 g)
Alanine 0.03g
Arginine 0.05g
Asparagine -
Aspartic acid 0.10g
Cystine 0.00g
0% of (0.70 g)
Glutamic acid 0.18g
Glutamine -
Glycine 0.03g
Proline 0.03g
Serine 0.04g
Hydroxyproline -
Taurine -
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Starch 0.30g
Sugars 1.70g
3% of maximum (49.90 g)
Sucrose 0.40g
Maltose 0.00g
Fructose 0.60g
Galactose -
Glucose 0.70g
Fibre, total 2.00g
6% of (35.00 g)
Polyols 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Polyunsaturated fatty acids -
Omega-3 -
Alpha-linolenic acid -
EPA fatty acid -
DHA fatty acid -
Omega-6 -
Linoleic acid -
Arachidonic acid -
Monounsaturated fatty acids -
Oleic acid -
Saturated fatty acids -
0% of maximum (22.18 g)
Palmitic acid -
Stearic acid -
Sterols 7.80mg
Cholesterol 0.00mg
Trans fatty acids -
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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