1 serving (100 grams) contains 45 calories, 1.2 grams of protein, 0.1 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
107.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 6.9 g | 24% | |
| Sugars | 5 g | ||
| protein | 2.9 g | 5% | |
| 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 Roast pumpkin
Roast pumpkin is a versatile dish prepared by roasting sliced or cubed pumpkin, which originates from various global cuisines including traditional American, Australian, and European recipes. Pumpkin is a nutrient-dense food, low in calories and rich in vitamins A, C, and E, as well as dietary fiber and potassium. The roasting process enhances its natural sweetness and tender texture, making it a popular component in salads, soups, and as a standalone side dish. Its vibrant orange color comes from beta-carotene, a potent antioxidant associated with numerous health benefits. Roast pumpkin is celebrated for its high nutrient density and its ability to complement a wide array of dishes while supporting a nutritious diet.
Health Benefits
- Supports eye health due to high vitamin A content (beta-carotene).
- Promotes immune function with vitamin C, which helps produce white blood cells.
- Aids digestion as it provides a good source of dietary fiber.
- Contributes to heart health via potassium, which helps regulate blood pressure.
- Helps protect against oxidative stress with antioxidants like beta-carotene and vitamin E.
Dietary Considerations
Selection and Storage
Store raw pumpkin in a cool, dry place for up to one month. After roasting, refrigerate in an airtight container for up to five days, or freeze for longer preservation.
Common Questions About Roast pumpkin Nutrition
Is roast pumpkin high in protein?
Roast pumpkin is not particularly high in protein, providing approximately 1 gram of protein per 100 grams. It is primarily valued for its low-calorie and nutrient-rich profile rather than as a protein source.
Can I eat roast pumpkin on a keto diet?
Roast pumpkin can be consumed on a keto diet in moderation, as it contains around 6-7 grams of net carbs per 100 grams. Consider portion control to stay within your daily carbohydrate limit.
What are the health benefits of eating roast pumpkin?
Roast pumpkin is an excellent source of vitamin A, providing over 100% of the recommended daily intake per 100 grams, which is crucial for eye health and immune function. It is also high in antioxidants like beta-carotene, which support overall health. Being low in calories and fat, it is good for weight management as well.
What is the recommended serving size for roast pumpkin?
A typical recommended serving size of roast pumpkin is about 1 cup (approximately 245 grams), which provides around 50-60 calories. This portion is sufficient to add flavor and nutrients without excessive calories or carbs.
How does roast pumpkin compare to other roasted vegetables like sweet potato?
Roast pumpkin is lower in calories and carbohydrates compared to roasted sweet potato. While roasted sweet potato contains around 20 grams of carbs per 100 grams, pumpkin has just 6-7 grams. Both are rich in vitamins and minerals, but pumpkin offers significantly more vitamin A and fewer sugars.
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 ProfessionalsNIH Office of Dietary SupplementsDiscusses the role of vitamin A, a key nutrient found in pumpkin, in health and nutrition.
- Dietary Guidelines for Americans, 2020-2025: Vegetable Intake RecommendationsU.S. Department of AgricultureRecommends regular consumption of nutrient-dense vegetables like pumpkin as part of a healthy diet.
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.
