1 serving (245 grams) contains 49 calories, 2.0 grams of protein, 0.2 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
47.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.9 mg | 0% | |
| Total Carbohydrates | 11.5 g | 4% | |
| Dietary Fiber | 2.9 g | 10% | |
| Sugars | 4.8 g | ||
| protein | 1.9 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.6 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 542.3 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cooked pumpkin
Cooked pumpkin is a versatile and nutritious food derived from pumpkins, native to North America but cultivated globally. It is commonly used in soups, pies, purees, and casseroles, featuring prominently in various cuisines, including American, European, and Asian dishes. Pumpkin is low in calories and high in dietary fiber, making it a favorable choice for weight management. It is an excellent source of vitamins A, C, and E, minerals like potassium, and antioxidants such as beta-carotene, which gives it its vibrant orange color. The mild flavor pairs well with savory and sweet preparations, making it a staple in autumn and winter cuisine.
Health Benefits
- Promotes eye health due to vitamin A, which supports vision and prevents age-related macular degeneration.
- Enhances immune function as it is rich in vitamin C, helping the body fight infections and supporting wound healing.
- Supports heart health because of potassium content, which helps regulate blood pressure and maintain cardiovascular function.
- Aid in digestive health with its dietary fiber, promoting regular bowel movements and a healthy gut microbiome.
- Protects against oxidative stress with beta-carotene, which acts as an antioxidant reducing inflammation and cell damage.
Dietary Considerations
Selection and Storage
Store cooked pumpkin in an airtight container in the refrigerator for up to 3 days or freeze for longer storage. Reheat gently to preserve texture and nutrient content.
Common Questions About Cooked pumpkin Nutrition
Is cooked pumpkin high in protein?
Cooked pumpkin is not particularly high in protein. A 1-cup (245g) serving contains about 2 grams of protein. It is more valued for its rich vitamin and mineral content than for its protein levels.
Can I eat cooked pumpkin on a keto diet?
Cooked pumpkin can be included in a keto diet in moderation. One cup of cooked pumpkin has about 12 grams of carbohydrates, of which 2.7 grams are fiber, resulting in 9.3 grams of net carbs. Portion control is essential to keep it keto-compliant.
What are the health benefits of cooked pumpkin?
Cooked pumpkin is rich in beta-carotene, a precursor to vitamin A, which supports healthy vision and immune function. It is also low in calories (about 49 calories per cup) and contains antioxidants and potassium, which can help with heart health and maintaining healthy blood pressure levels.
How much cooked pumpkin should I eat in one serving?
A standard serving of cooked pumpkin is about 1 cup (245 grams), which provides a good balance of nutrients while being low in calories. This portion size fits well in most meal plans depending on dietary goals like calorie restriction or carb counting.
How does cooked pumpkin compare to sweet potatoes?
Compared to sweet potatoes, cooked pumpkin is lower in calories and carbohydrates. For example, 1 cup of cooked pumpkin has 49 calories and 12 grams of carbs, while 1 cup of sweet potatoes contains 180 calories and 41 grams of carbs. Both are rich in vitamins and fiber, but pumpkin is a lighter option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
