Pumpkin
Very high in vitamin A for very few calories, and tinned purée is as good as fresh.
Nutrition per 100 g
Standardised to 100 g of pumpkin, cooked for fair comparison. Typical serving: 1 cup cooked, mashed (245 g) — 49 kcal per 245 g serving.
| Nutrient | Per 100 g | Per serving (245 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 20 kcal | 49 kcal | 100 kcal |
| Protein | 0.7 g | 1.8 g | 3.7 g |
| Carbohydrate | 4.9 g | 12 g | 24.5 g |
| Fat | 0.1 g | 0.2 g | 0.4 g |
| Fibre | 1.1 g | 2.7 g | 5.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pumpkin, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (245 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 288 µg | 706 µg | 32% |
| Vitamin C | 4.7 mg | 11.5 mg | 5% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.8 mg | 2 mg | 5% |
| Vitamin K | 0.8 µg | 2 µg | <1% |
| Thiamin | 0.031 mg | 0.076 mg | 3% |
| Riboflavin | 0.078 mg | 0.19 mg | 6% |
| Niacin | 0.41 mg | 1 mg | 3% |
| Vitamin B6 | 0.044 mg | 0.11 mg | 3% |
| Folate | 9 µg | 22.1 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.2 mg | 0.49 mg | 4% |
| Choline | 6.2 mg | 15.2 mg | 1% |
| Minerals | |||
| Calcium | 15 mg | 36.8 mg | 1% |
| Iron | 0.57 mg | 1.4 mg | 3% |
| Magnesium | 9 mg | 22.1 mg | 2% |
| Phosphorus | 30 mg | 73.5 mg | 2% |
| Potassium | 230 mg | 564 mg | 5% |
| Sodium | 1 mg | 2.5 mg | <1% |
| Zinc | 0.23 mg | 0.56 mg | 2% |
| Selenium | 0.2 µg | 0.49 µg | <1% |
| Copper | 0.091 mg | 0.22 mg | 10% |
| Manganese | 0.089 mg | 0.22 mg | 4% |
Source: USDA FoodData Central — Pumpkin, cooked, boiled, drained, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pumpkin?
- One of the highest vitamin A foods in the vegetable aisle.
- Tinned pure pumpkin is cheap, fast and nutritionally intact.
- Adds creaminess to soups and porridge without cream.
How to include it
- Roast wedges with olive oil and chilli flakes.
- Stir purée into porridge with cinnamon.
- Blend into a soup with ginger and coconut milk.
Things to consider
- Pumpkin pie filling is pre-sweetened — buy plain purée.
- Carving pumpkins are watery and bland; use culinary varieties.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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Pumpkin Seeds
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