1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 0.5 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
127.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.9 mg | 0% | |
| Total Carbohydrates | 28.6 g | 10% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 12.7 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 476.2 mg | 10% | |
* 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 Pumpkin mash
Pumpkin mash is a nutritious dish made by mashing cooked pumpkin flesh, often flavored with spices, herbs, or a touch of cream. Originating from America, where pumpkins have long been a staple crop, this dish has become popular across various cuisines as a comforting side or base for meals. Pumpkins are low in calories and rich in essential nutrients such as vitamin A, potassium, and fiber. A 1-cup serving of mashed pumpkin (about 245 grams) contains approximately 50 calories, 2 grams of protein, 0.2 grams of fat, 12 grams of carbohydrates, alongside over 200% of the daily recommended intake for vitamin A. This vibrant dish is not only satisfying but also a nutrient-dense addition to your diet, promoting health and well-being.
Health Benefits
- Promotes eye health due to high levels of beta-carotene, a precursor to vitamin A.
- Supports heart health with a good dose of potassium, which helps regulate blood pressure.
- Aids digestion with its high fiber content (approximately 3 grams per cup), which supports gut health.
Dietary Considerations
Selection and Storage
Store cooked pumpkin mash in an airtight container in the refrigerator for up to 5 days or freeze for longer storage. Reheat gently to preserve texture and nutrients.
Common Questions About Pumpkin mash Nutrition
Is Pumpkin Mash a good source of key nutrients like protein and vitamins?
Pumpkin Mash is low in protein, providing about 1-2 grams per half-cup serving, but it is an excellent source of vitamins A and C, offering over 250% of the daily recommended intake (vitamin A) per serving. It is also low in calories, containing roughly 50 calories per half-cup, and is rich in fiber and potassium.
Can I eat Pumpkin Mash on a keto or low-carb diet?
Pumpkin Mash can fit into a low-carb diet if consumed in moderation as it contains approximately 10-12 grams of carbohydrates per half-cup serving. However, it is not ideal for strict keto diets due to its relatively higher carb content compared to other low-carb vegetables.
What are the health benefits or concerns of eating Pumpkin Mash?
Pumpkin Mash is rich in antioxidants like beta-carotene, which supports eye health and immune function. It is also high in dietary fiber, promoting good digestion. However, pre-packaged Pumpkin Mash may have added sugars, so it's important to check the label when buying ready-made options.
How much Pumpkin Mash should I eat as a serving?
A typical serving size of Pumpkin Mash is about half a cup, which is roughly 120 grams. This portion provides a balanced amount of nutrients without overloading on carbs or calories, making it appropriate as a side dish or part of a meal.
How does Pumpkin Mash compare to sweet potato mash in terms of nutrition?
Pumpkin Mash is lower in calories and carbohydrates compared to sweet potato mash, making it a lighter option. For example, half a cup of Pumpkin Mash has about 50 calories and 12 grams of carbs, while sweet potato mash typically contains around 115 calories and 27 grams of carbs per half-cup.
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.
