1 serving (100 grams) contains 49 calories, 1.8 grams of protein, 0.2 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
116.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 28.6 g | 10% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 11.9 g | ||
| protein | 4.3 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 52.4 mg | 4% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 809.5 mg | 17% | |
* 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 Mashed pumpkin
Mashed pumpkin is a dish made by cooking and mashing pumpkin flesh into a smooth consistency. Originating from domesticated pumpkins native to the Americas, it is commonly used in global cuisines, particularly in North American and Asian dishes. Pumpkin's rich nutritional profile makes it a popular choice for health-conscious meals. It is low in calories (approx. 49 calories per cup, cooked and mashed) and high in dietary fiber, vitamin A (245% of the recommended daily intake per cup), and vitamin C. It also contains beneficial minerals like potassium and magnesium, alongside small amounts of protein. The smooth texture and mild, slightly sweet flavor make it a versatile side dish or base for soups and desserts.
Health Benefits
- Rich in beta-carotene, which the body converts to vitamin A—essential for maintaining healthy vision and immune function.
- Provides a good source of dietary fiber, aiding in digestion and supporting a healthy gut.
- Contains potassium, which contributes to proper muscle function, nerve transmission, and maintaining healthy blood pressure levels.
- Vitamin C in mashed pumpkin supports immune health and collagen production for skin repair.
- Low in calories and fat, making it a suitable food for weight management.
Dietary Considerations
Selection and Storage
Mashed pumpkin can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months. Reheat gently to preserve its smooth texture.
Common Questions About Mashed pumpkin Nutrition
Is mashed pumpkin high in protein?
Mashed pumpkin is not high in protein, providing only about 1-2 grams of protein per 1/2 cup (120g) serving. It is more valued for its low calorie content and high nutrient density rather than as a protein source.
Can I eat mashed pumpkin on a keto diet?
Mashed pumpkin can fit into a keto diet in moderation. It contains about 7 grams of total carbohydrates and 3 grams of fiber per 1/2 cup (120g), resulting in 4 grams of net carbs. Be mindful of portion sizes to stay within your carb limits.
What are the health benefits of mashed pumpkin?
Mashed pumpkin is rich in vitamins A and C, providing over 200% of the Daily Value for vitamin A per 1/2 cup serving. It supports eye health, immune function, and skin health while being low in calories and high in antioxidants like beta-carotene.
How much mashed pumpkin should I eat in a serving?
A standard serving of mashed pumpkin is about 1/2 cup (120g), which contains roughly 50 calories, 0.2 grams of fat, 7 grams of total carbohydrates, 3 grams of fiber, and 1-2 grams of protein. This portion is a good choice as a side dish or ingredient in recipes.
How does mashed pumpkin compare to mashed sweet potato?
Mashed pumpkin is lower in calories and carbohydrates compared to mashed sweet potato. For example, 1/2 cup of mashed pumpkin contains about 50 calories and 7g of carbs, while the same amount of mashed sweet potato has around 115 calories and 27g of carbs. Pumpkin also offers more vitamin A per serving, but sweet potato contains more potassium and fiber.
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.
- Vitamin A - Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsDetails the health benefits of vitamin A, a key nutrient in mashed pumpkin, with information on intake recommendations and sources.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Agriculture and Department of Health and Human ServicesIncludes pumpkin as an example of nutrient-dense vegetables and provides dietary recommendations for vegetable consumption.
- Nutritional and health benefits of pumpkin – an updateFood Research International (via PubMed)A peer-reviewed article summarizing the nutritional profile and potential health benefits of pumpkin.
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.
