Kent pumpkin

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 49 calories, 1.0 grams of protein, 0.1 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (230.4g)

Calories		112.9
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		9.2 mg	0%
Total Carbohydrates		27.6 g	10%
	Dietary Fiber	4.6 g	16%
	Sugars	11.5 g
protein		2.3 g	4%
Vitamin D		0 mcg	0%
Calcium		34.6 mg	2%
Iron		1.2 mg	6%
Potassium		783.4 mg	16%

* 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (1.5%)

Protein: 9 cal (7.6%)

Carbs: 110 cal (90.9%)

About Kent pumpkin

Kent pumpkin, also known as 'Jap pumpkin,' is a popular variety of winter squash originating from Australia. Characterized by its mottled green and yellow skin with sweet, golden-orange flesh, it is primarily used in soups, roasted dishes, and curries. Kent pumpkins are nutrient-dense and low in calories, providing roughly 30 calories per 100 grams. They are an excellent source of beta-carotene (a precursor to vitamin A), vitamin C, potassium, and dietary fiber. As a versatile vegetable, it supports a variety of global cuisines, especially in roasted or puréed preparations. It is also a complex carbohydrate, offering sustained energy and regulating blood sugar levels in moderate portions.

Health Benefits

• Supports eye health due to high beta-carotene content, which converts to vitamin A in the body (397% of the RDI per 100g).
• Boosts immune function as it provides about 15% of the daily recommended intake of vitamin C per 100g.
• Promotes healthy digestion with 1.2g of dietary fiber per 100g, aiding bowel movement and gut health.
• Supports cardiovascular health due to potassium, which helps regulate blood pressure and fluid balance (340 mg per 100g).
• Assists in managing weight and blood sugar levels, given its low glycemic index and calorie content.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat, diabetic

Selection and Storage

Store whole Kent pumpkins in a cool, dry, and well-ventilated space for up to 2 months. Once cut, refrigerate in an airtight container and use within a week. Cooked pumpkin can be frozen for up to 6 months.

Common Questions About Kent pumpkin Nutrition

Is Kent pumpkin high in protein?

Kent pumpkin is not high in protein, as it contains only about 1 gram of protein per 100 grams. Its nutritional profile is primarily focused on carbohydrates and vitamins rather than being a significant source of protein.

Can I eat Kent pumpkin on a keto diet?

Kent pumpkin can be consumed in moderation on a keto diet due to its relatively low net carbs, with approximately 6 grams of net carbs per 100 grams. It's important to carefully monitor portions to stay within your daily carb limit.

What are the health benefits of Kent pumpkin?

Kent pumpkin is rich in vitamins A and C, which support eye health and immune function, respectively. It also provides beneficial antioxidants and dietary fiber, helping with digestion and promoting overall wellbeing.

How much Kent pumpkin should I eat in a serving?

A recommended serving size is around 1 cup of cooked Kent pumpkin, which is approximately 205 grams. This portion provides around 50-60 calories and a good amount of vitamin A and fiber while being low in fat.

How does Kent pumpkin compare to butternut squash in nutrition?

Kent pumpkin is slightly lower in calories and carbs compared to butternut squash, with Kent pumpkin offering around 50 calories and 6 grams of net carbs per 100 grams vs. butternut squash’s 45 calories and 10 grams of net carbs. Both are rich in vitamins A and C, but Kent pumpkin has a milder sweetness and a softer texture when cooked.

Data Sources & Scientific References