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Nutrition Facts For Pumpkin

Data sources: Finnish Institute for Health and Welfare and USDA FoodData Central
Last updated on March 15, 2024.
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Pumpkin Nutrition Label

Pumpkin Nutrition Facts
Serving Size: 100.00g
% Daily Value*
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Energy 16kcal (66 kj)
3%
Carbohydrates 2.00g
1%
Sugars 1.70g
Starch 0.30g
Sucrose 0.40g
Maltose 0.00g
Fructose 0.60g
Galactose -
Glucose 0.70g
Protein 0.75g
1%
Fat 0.10g
0%
Polyunsaturated fatty acids -
Monounsaturated fatty acids -
Saturated fatty acids -
Cholesterol 0.00mg
Sterols 7.80mg
Iron 0.27mg
2%
Vitamin d 0.00ug
0%
Calcium 25.00mg
3%
Chromium 2.00ug
8%
Sodium 2.00mg
0%
Iodine 1.00ug
1%
Copper 0.08mg
0%
Salt 5.10mg
0%
Selenium 0.00ug
0%
Vitamin e 1.06mg
7%
Zinc 0.04mg
1%
Vitamin c 8.00mg
11%
Vitamin b12 0.00ug
0%
Vitamin a (rae) 367.69ug
53%
Vitamin b1 0.04mg
4%
Vitamin b2 0.09mg
8%
Vitamin b6 0.05mg
4%
Manganese 0.00mg
0%
Magnesium 11.20mg
4%
Potassium 243.00mg
11%
Fluoride 0.20mg
7%
Phosphorus 19.00mg
3%
Vitamin k 1.10ug
1%
Fibre, total 2.00g
1%
Fibre, dietary 2.00g
8%
Niacin equivalents 0.35mg
3%
Molybdenum 0.00mg
0%
Folate 22.00ug
6%
Alcohol 0.00g
0%
Polyols 0.00g
0%
Water 95.00g
3%

*The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet.

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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.

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
Minerals
Vitamins
Amino acids
Carbo-hydrate
Energy 16kcal
(66.45kj)
3% of 478.01kcal
(2000kj)
Carbohydrates 2.00g
1% of (250.00 g)
Sugars 1.70g
Starch 0.30g
Sucrose 0.40g
Maltose 0.00g
Fructose 0.60g
Galactose -
Glucose 0.70g
Protein 0.75g
1% of (125.00 g)
Fat 0.10g
0% of (55.56 g)
Polyunsaturated fatty acids -
Monounsaturated fatty acids -
Saturated fatty acids -
Cholesterol 0.00mg
Sterols 7.80mg
Alcohol 0.00g
0% of (10 g)
Water 95.00g
3% of (3000 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Iron 0.27mg
2% of (18 mg)
Calcium 25.00mg
3% of (1000 mg)
Chromium 2.00ug
8% of (25 ug)
Sodium 2.00mg
0% of (1500 mg)
Iodine 1.00ug
1% of (150 ug)
Copper 0.08mg
0% of (900 mg)
Salt 5.10mg
0% of (2300 mg)
Selenium 0.00ug
0% of (55 ug)
Zinc 0.04mg
1% of (8 mg)
Manganese 0.00mg
0% of (1.8 mg)
Magnesium 11.20mg
4% of (310 mg)
Potassium 243.00mg
11% of (2300 mg)
Fluoride 0.20mg
7% of (3 mg)
Phosphorus 19.00mg
3% of (700 mg)
Molybdenum 0.00mg
0% of (45 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Vitamin d 0.00ug
0% of (15 ug)
Vitamin e 1.06mg
7% of (15 mg)
Vitamin c 8.00mg
11% of (75 mg)
Vitamin b12 0.00ug
0% of (2.4 ug)
Vitamin a (rae) 367.69ug
53% of (700 ug)
Vitamin b1 0.04mg
4% of (1.1 mg)
Vitamin b2 0.09mg
8% of (1.1 mg)
Vitamin b6 0.05mg
4% of (1.3 mg)
Vitamin k 1.10ug
1% of (90 ug)
Niacin equivalents 0.35mg
3% of (14 mg)
Folate 22.00ug
6% of (400 ug)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Tryptophan 0.01g
3% of (0.4 g)
Threonine 0.03g
2% of (1.4 g)
Isoleucine 0.03g
2% of (1.4 g)
Leucine 0.05g
2% of (3 g)
Lysine 0.05g
2% of (2.7 g)
Methionine 0.01g
2% of (0.7 g)
Cystine 0.00g
0% of (0.7 g)
Phenylalanine 0.03g
3% of (1.2 g)
Tyrosine 0.04g
4% of (1.2 g)
Valine 0.04g
2% of (1.7 g)
Arginine 0.05g
Histidine 0.02g
2% of (1 g)
Alanine 0.03g
Aspartic acid 0.10g
Glutamic acid 0.18g
Glycine 0.03g
Proline 0.03g
Serine 0.04g
Hydroxyproline -
Asparagine -
Cysteine -
Glutamine -
Taurine -
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Fibre, total 2.00g
1% of (400 g)
Fibre, dietary 2.00g
8% of (25 g)
Polyols 0.00g
0% of (10 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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