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 Steamed pumpkin
Steamed pumpkin is a simple, nutritious dish made by cooking pumpkin using steam, often found in cuisines across Asia, the Americas, and Europe. Pumpkin is native to North America and has been part of indigenous diets for centuries, later spreading globally. Rich in nutrients, steamed pumpkin is low in calories, high in dietary fiber, and packed with vitamins such as vitamin A (in the form of beta-carotene) and vitamin C, as well as minerals like potassium. Its preparation maintains a high nutrient profile since steaming minimizes nutrient loss compared to boiling. The mild, sweet taste and tender texture make it versatile and suitable for various meals, from side dishes to desserts.
Health Benefits
- Supports vision health due to its high content of vitamin A (beta-carotene), which is essential for eye function.
- Boosts immunity with vitamin C, which helps in the production of white blood cells and fights infections.
- Promotes heart health with potassium, which helps regulate blood pressure and supports cardiovascular function.
- Enhances digestive health due to its high fiber content, which promotes regular bowel movements and supports gut health.
- Could support hydration and skin health since pumpkins have a high water content alongside antioxidant properties.
Dietary Considerations
Selection and Storage
Store whole pumpkins in a cool, dry place. Steamed pumpkin should be kept in an airtight container in the refrigerator and consumed within 3-5 days.
Common Questions About Steamed pumpkin Nutrition
Is steamed pumpkin high in protein?
Steamed pumpkin is not high in protein; it contains approximately 1 gram of protein per 100 grams. It is primarily a low-calorie, carbohydrate-rich food, making it more suitable as a source of fiber and essential nutrients rather than protein.
Can I eat steamed pumpkin on a keto diet?
Steamed pumpkin can be enjoyed in moderation on a keto diet, as it contains about 7 grams of net carbs per 100 grams. While it isn’t a strictly low-carb food, small portions can fit into ketogenic meal plans if you monitor your daily carb intake.
What are the health benefits of steamed pumpkin?
Steamed pumpkin is rich in vitamins A and C, providing over 100% of the daily recommended intake of vitamin A per 100 grams. It also contains antioxidants, potassium, and fiber, which support eye health, immune function, and digestion. Its low calorie content makes it a good choice for weight management.
What is a recommended serving size for steamed pumpkin?
A standard serving size for steamed pumpkin is about 1 cup (roughly 245 grams), which provides around 49 calories, 12 grams of carbs, 2.7 grams of fiber, and 245% of the daily value for vitamin A. Adjust portion sizes based on your dietary needs and calorie requirements.
How does steamed pumpkin compare to sweet potatoes?
Steamed pumpkin is lower in calories and carbs compared to sweet potatoes, with 49 calories and 12 grams of carbs per cup, versus 180 calories and 41 grams of carbs in a cup of sweet potatoes. While both are high in vitamin A and fiber, pumpkin is a better choice for low-calorie and low-carb diets.
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.
