Pumpkin
Exceptional nutritional value
Pumpkin flesh without skin and seeds, values for the raw vegetable.
Pumpkin is a winter squash whose orange flesh is roasted, boiled, mashed, or made into soups, porridge and pies. A 150 g portion has about 39 kcal and supplies about 70% of the daily value of vitamin A as beta-carotene, with some vitamin C, vitamin E and potassium. Its glycemic index is medium, but with under 7 g of carbohydrate per 100 g the glycemic load of a normal portion is low.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1g | 1.8% |
| Fat | 0.1g | 0.1% |
| Carbs | 6.5g | 2.2% |
| Simple Sugars | 2.27g | Estimate |
| Complex Carbs | 3.72g | Estimate |
| Fiber | 0.5g | 2.0% |
| Water | 92g | 3.7% |
| Calories | 26 | 1.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.05 | g | 0.3% |
| Monounsaturated | 0.01 | g | 0.0% |
| Polyunsaturated | 0.01 | g | 0.1% |
| Omega-3 | 0.003 | g | Estimate |
| Omega-6 | 0.007 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 9 | mg |
| Vitamin E | 1.06 | mg |
| Selenium | 0.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 426 | mcg | 47.3% |
| vitamin B1 | 0.05 | mg | 4.2% |
| vitamin B2 | 0.11 | mg | 8.5% |
| vitamin B3 | 0.6 | mg | 3.8% |
| vitamin B6 | 0.061 | mg | 3.6% |
| vitamin B9 | 16 | mcg | 4.0% |
| vitamin C | 9 | mg | 10.0% |
| vitamin E | 1.06 | mg | 7.1% |
| vitamin K | 1.1 | mcg | 0.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 21 | mg | 2.1% |
| iron | 0.8 | mg | 4.4% |
| magnesium | 12 | mg | 3.0% |
| phosphorus | 44 | mg | 6.3% |
| potassium | 340 | mg | 13.1% |
| sodium | 1 | mg | 0.0% |
| zinc | 0.32 | mg | 2.9% |
| copper | 0.127 | mg | 14.1% |
| manganese | 0.125 | mg | 5.4% |
| selenium | 0.3 | mcg | 0.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 16 | mg | 2.3% | 79% |
| Isoleucine | 31 | mg | 2.2% | 82% |
| Leucine | 46 | mg | 1.7% | 60% |
| Lysine | 54 | mg | 2.6% | 89% |
| Methionine limiting | 14 | mg | 1.3% | 48% |
| Phenylalanine | 74 | mg | 4.2% | 143% |
| Threonine | 29 | mg | 2.8% | 92% |
| Tryptophan | 12 | mg | 4.3% | 144% |
| Valine | 35 | mg | 1.9% | 69% |
Compare with other products
Values per 100 g
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