Pumpkin salad

Salad

Item Rating: 81/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		315.5 mg	13%
Total Carbohydrates		23.7 g	8%
	Dietary Fiber	4.7 g	16%
	Sugars	6.3 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		1.6 mg	8%
Potassium		473.2 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

Fat: 71 cal (38.5%)

Protein: 18 cal (10.2%)

Carbs: 94 cal (51.3%)

About Pumpkin salad

Pumpkin salad is a wholesome dish that incorporates roasted or raw pumpkin mixed with a variety of leafy greens, nuts, seeds, or grains. Originating from regions that utilize gourds extensively, such as Central and South America, pumpkin serves as a versatile ingredient in global cuisines. Packed with essential nutrients, pumpkin is low in calories (approximately 26 calories per 100g) and high in dietary fiber. It is also an excellent source of vitamins A and C, beta-carotene, potassium, and magnesium. Pumpkin salads can be customized by adding complementary ingredients like spinach, quinoa, or feta, creating a tasty, nutrient-dense meal or side dish.

Health Benefits

• Pumpkin is rich in beta-carotene, which supports healthy vision and acts as an antioxidant, reducing the risk of chronic diseases.
• High vitamin C content in pumpkin aids in immune system function and collagen production.
• Contains potassium, which helps regulate blood pressure and supports heart health.
• The dietary fiber in pumpkin promotes digestive health and helps maintain a healthy gut.
• Magnesium in pumpkin contributes to robust bone health and proper muscle function.

Dietary Considerations

Allergens: Contains nuts (if added), seeds (if added), dairy (if cheese is included)

Suitable for: Vegetarian, vegan (if no animal products are added), gluten-free

Not suitable for: Nut allergy (if nuts are added), seed allergy (if seeds are added), lactose intolerant (if dairy is included)

Selection and Storage

Store raw pumpkin in a cool, dry place for up to a month, or refrigerate cooked pumpkin and salad components separately for up to 3 days. Assemble salad just before serving to retain freshness and texture.

Common Questions About Pumpkin salad Nutrition

Is pumpkin salad high in protein?

Pumpkin salad is not particularly high in protein. A typical serving of diced pumpkin (1 cup) contains about 1 to 2 grams of protein. The protein content can be increased by adding ingredients like nuts, seeds, or a plant-based protein like chickpeas.

Can I eat pumpkin salad on a keto diet?

Pumpkin salad can be compatible with a keto diet if eaten in moderation and prepared thoughtfully. Pumpkin contains about 7 grams of net carbs per cup, so portion control is key. Adding low-carb ingredients such as leafy greens, avocado, and olive oil can help keep the salad keto-friendly.

What are the health benefits of pumpkin salad?

Pumpkin salad is highly nutritious, as pumpkin is rich in vitamin A, providing over 200% of your daily recommended intake per cup. It's also a good source of fiber for digestion and contains antioxidants such as beta-carotene that support eye health and may reduce inflammation.

How much pumpkin salad should I eat per serving?

A standard serving of pumpkin salad ranges between 1 to 1.5 cups, which provides around 75 to 150 calories depending on added ingredients. This portion is appropriate for most people as part of a balanced meal, providing nutrients without excessive calories.

How does pumpkin salad compare to sweet potato salad?

Pumpkin salad is generally lower in calories and carbohydrates compared to sweet potato salad. For example, 1 cup of cooked pumpkin contains about 50 calories and 7 grams of net carbs, while 1 cup of cooked sweet potato contains about 115 calories and 24 grams of net carbs. Pumpkin also provides higher levels of vitamin A, making it a lighter, nutrient-rich alternative.

Data Sources & Scientific References