1 serving (100 grams) contains 26 calories, 1.0 grams of protein, 0.1 grams of fat, and 6.5 grams of carbohydrates.
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Nutrition Information
Calories |
61.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.4 mg | 0% | |
| Total Carbohydrates | 15.5 g | 5% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 6.7 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 50 mg | 3% | |
| 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 Pumpkin
Pumpkin is a type of winter squash that originated in North America and is now cultivated globally. It is a versatile ingredient commonly used in both sweet and savory dishes across cuisines, such as soups, pies, and curries. Nutritionally, pumpkin is low in calories (26 kcal per 100g) and rich in essential nutrients, including beta-carotene (a precursor to vitamin A), vitamin C, potassium, and fiber. With virtually no fat and a low carbohydrate content (6.5g per 100g), pumpkin is well-suited for a variety of diets, making it a nutrient-dense choice for health-conscious individuals. Its vibrant orange color is indicative of its beta-carotene content, a powerful antioxidant that supports overall health.
Health Benefits
- Supports vision health with high beta-carotene content, which is converted to vitamin A (170% of daily value per 245g serving).
- Boosts immunity with a considerable amount of vitamin C (9 mg per 100g), promoting faster healing and combating oxidative stress.
- Supports heart health with potassium (340 mg per 245g serving), which can help regulate blood pressure.
- Promotes digestive health due to its fiber content (0.5g per 100g), which aids in maintaining a healthy gut.
- May reduce chronic disease risk due to its antioxidants, including beta-carotene, which combats free radical damage.
Dietary Considerations
Selection and Storage
Store whole pumpkins in a cool, dark, and dry place for up to 2 months. Once cut, refrigerate pieces in an airtight container for up to 5 days.
Common Questions About Pumpkin Nutrition
Is pumpkin high in protein?
Pumpkin is not high in protein, as it contains only 1 gram of protein per 100 grams. It is more known for being low in calories and rich in other nutrients like vitamins A and C.
Can I eat pumpkin on a keto or low-carb diet?
Pumpkin can be eaten on a low-carb or keto diet in moderation. It contains 6.5 grams of carbs per 100 grams, so keeping portion sizes small can help fit it within your daily carb limit.
What are the health benefits of eating pumpkin?
Pumpkin is an excellent source of beta-carotene, which the body converts into vitamin A, supporting eye health and immune function. Additionally, its low-calorie and high-antioxidant content make it a nutritious choice for heart health.
How much pumpkin should I eat per serving?
A standard serving size of cooked pumpkin is about 1 cup (245 grams), which provides around 50 calories, 2 grams of protein, 12 grams of carbs, and 2.7 grams of fiber. Adjust portions based on dietary needs or calorie goals.
How does pumpkin compare to sweet potatoes nutritionally?
Pumpkin is much lower in calories and carbohydrates compared to sweet potatoes, with 26 calories and 6.5 grams of carbs per 100 grams versus sweet potatoes' 86 calories and 20 grams of carbs. However, sweet potatoes offer more fiber and are higher in potassium and vitamin B6.
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 ConsumersNIH Office of Dietary SupplementsExplains the importance of Vitamin A, found abundantly in pumpkin, for vision, immunity, and overall health.
- Dietary Guidelines for Americans 2020-2025: Key Recommendations for VegetablesU.S. Department of Health and Human ServicesEncourages including nutrient-rich vegetables like pumpkin in balanced diets for optimal health outcomes.
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.
