White pumpkin

Vegetable

Item Rating: 82/100

1 serving (100 grams) contains 26 calories, 1.0 grams of protein, 0.1 grams of fat, and 6.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		61.9
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.0 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	6.6 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (2.5%)

Protein: 9 cal (13.1%)

Carbs: 62 cal (84.5%)

About White pumpkin

White pumpkin, also known as ash gourd or winter melon, is a versatile vegetable widely used in Asian cuisines, particularly Indian and Chinese culinary traditions. This nutrient-dense food is rich in water content, low in calories, and contains vitamins C and B-complex, as well as minerals like potassium, calcium, and iron. Given its mild flavor and fleshy texture, it can be incorporated into soups, stir-fries, desserts, and cooling beverages. The white pumpkin is also a source of dietary fiber, aiding digestion and promoting satiety with minimal fat. It has been cultivated across tropical and subtropical regions for centuries due to its ease of growth and long shelf life, often used in traditional medicine for its cooling properties.

Health Benefits

• Rich in vitamin C, white pumpkin strengthens the immune system by enhancing white blood cell function.
• High potassium content supports heart health and aids in maintaining healthy blood pressure levels.
• Contains antioxidants like flavonoids and beta-carotene, which help combat oxidative stress and reduce inflammation.
• Dietary fiber promotes digestive health and prevents constipation.
• Low-calorie and hydrating properties make it ideal for weight management and hydration.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Low-fiber diets, low-potassium diets (consult doctor if advised to limit potassium)

Selection and Storage

Store whole white pumpkins in a cool, dry place to maintain freshness for weeks. Once cut, refrigerate the unused portions in an airtight container and consume within 4-5 days.

Common Questions About White pumpkin Nutrition

Is white pumpkin high in protein?

White pumpkin is not considered high in protein. A 100-gram serving contains approximately 0.8 grams of protein, making it more suitable as a source of vitamins and minerals rather than protein.

Can I eat white pumpkin on a keto diet?

White pumpkin can be included in a keto diet due to its low carbohydrate content. A 100-gram serving contains about 3-4 grams of carbs, making it a keto-friendly vegetable when eaten in moderate portions.

What are the health benefits of white pumpkin?

White pumpkin is rich in antioxidants, such as vitamin C and beta-carotene, which support immune health and may help reduce inflammation. Its high water content promotes hydration, and it is also low in calories, supporting weight management.

How much white pumpkin should I eat per serving?

A recommended serving size for white pumpkin is about 100-150 grams, which provides around 25-40 calories, making it a low-calorie addition to meals. It’s ideal to pair it with a source of protein or healthy fats for a balanced dish.

How does white pumpkin compare to other types of pumpkin?

Compared to orange pumpkin, white pumpkin has a similar nutritional profile but is often less sweet in taste and slightly lower in beta-carotene content. It works well in savory dishes such as soups and curries, while orange pumpkin is often preferred for desserts and baked goods.

Data Sources & Scientific References