Pumpkin is nice to eat, so if you have never tried it, we believe that you should. See more about them below.
Pumpkin
About Pumpkin:
Most people buy a pumpkin for decoration. Some people carve a face in it, or paint a face on the surface for Halloween, and then throw it away afterwards. Others place the pumpkin in a decorative arrangement celebrating the autumn season. And some people buy the pumpkin for food, and not just for making a pie for dessert. See our feature: What Can We Do with a Pumpkin? Select a pumpkin of the size and shape you desire. If the pumpkin is to remain whole for decoration and/or for eating, as we have done, make sure that the outer surface of the pumpkin is free of bruises, cuts, or punctures. See the nutritional information below for raw and cooked pumpkin.
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Pumpkin, raw
Scientific Name: Cucurbita spp.
NDB No: 11422
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup (1″ cubes) ——- 116 g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
91.60
|
0
|
106.256
|
|
| Energy |
kcal
|
26
|
0
|
30.160
|
|
| Energy |
kj
|
109
|
0
|
126.440
|
|
| Protein |
g
|
1.00
|
0
|
1.160
|
|
| Total lipid (fat) |
g
|
0.10
|
0
|
0.116
|
|
| Ash |
g
|
0.80
|
0
|
0.928
|
|
| Carbohydrate, by difference |
g
|
6.50
|
0
|
7.540
|
|
| Fiber, total dietary |
g
|
0.5
|
0
|
0.580
|
|
Pumpkin Minerals |
|||||
| Calcium, Ca |
mg
|
21
|
0
|
24.360
|
|
| Iron, Fe |
mg
|
0.80
|
0
|
0.928
|
|
| Magnesium, Mg |
mg
|
12
|
0
|
13.920
|
|
| Phosphorus, P |
mg
|
44
|
0
|
51.040
|
|
| Potassium, K |
mg
|
340
|
0
|
394.400
|
|
| Sodium, Na |
mg
|
1
|
0
|
1.160
|
|
| Zinc, Zn |
mg
|
0.32
|
0
|
0.371
|
|
| Copper, Cu |
mg
|
0.127
|
0
|
0.147
|
|
| Manganese, Mn |
mg
|
0.125
|
0
|
0.145
|
|
| Selenium, Se |
mcg
|
0.3
|
0
|
0.348
|
|
Pumpkin Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
9.0
|
0
|
10.440
|
|
| Thiamin |
mg
|
0.050
|
0
|
0.058
|
|
| Riboflavin |
mg
|
0.110
|
0
|
0.128
|
|
| Niacin |
mg
|
0.600
|
0
|
0.696
|
|
| Pantothenic acid |
mg
|
0.298
|
0
|
0.346
|
|
| Vitamin B-6 |
mg
|
0.061
|
0
|
0.071
|
|
| Folate, total |
mcg
|
16
|
0
|
18.560
|
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
|
| Folate, food |
mcg
|
16
|
0
|
18.560
|
|
| Folate, DFE |
mcg_DFE
|
16
|
0
|
18.560
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
|
| Vitamin A, IU |
IU
|
1600
|
0
|
1856.000
|
|
| Retinol |
mcg
|
0
|
0
|
0.000
|
|
| Vitamin A, RAE |
mcg_RAE
|
80
|
0
|
92.800
|
|
| Vitamin E |
mg_ATE
|
1.060
|
0
|
1.230
|
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
0.052
|
0
|
0.060
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
|
| 12:0 |
g
|
0.001
|
0
|
0.001
|
|
| 14:0 |
g
|
0.006
|
0
|
0.007
|
|
| 16:0 |
g
|
0.037
|
0
|
0.043
|
|
| 18:0 |
g
|
0.003
|
0
|
0.003
|
|
| Fatty acids, total monounsaturated |
g
|
0.013
|
0
|
0.015
|
|
| 16:1 undifferentiated |
g
|
0.006
|
0
|
0.007
|
|
| 18:1 undifferentiated |
g
|
0.006
|
0
|
0.007
|
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.005
|
0
|
0.006
|
|
| 18:2 undifferentiated |
g
|
0.002
|
0
|
0.002
|
|
| 18:3 undifferentiated |
g
|
0.003
|
0
|
0.003
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
|
| Phytosterols |
mg
|
12
|
0
|
13.920
|
|
Amino acids |
|||||
| Tryptophan |
g
|
0.012
|
4
|
0.014
|
|
| Threonine |
g
|
0.029
|
3
|
0.034
|
|
| Isoleucine |
g
|
0.031
|
3
|
0.036
|
|
| Leucine |
g
|
0.046
|
3
|
0.053
|
|
| Lysine |
g
|
0.054
|
4
|
0.063
|
|
| Methionine |
g
|
0.011
|
10
|
0.013
|
|
| Cystine |
g
|
0.003
|
8
|
0.003
|
|
| Phenylalanine |
g
|
0.032
|
3
|
0.037
|
|
| Tyrosine |
g
|
0.042
|
1
|
0.049
|
|
| Valine |
g
|
0.035
|
3
|
0.041
|
|
| Arginine |
g
|
0.054
|
2
|
0.063
|
|
| Histidine |
g
|
0.016
|
2
|
0.019
|
|
| Alanine |
g
|
0.028
|
1
|
0.032
|
|
| Aspartic acid |
g
|
0.102
|
1
|
0.118
|
|
| Glutamic acid |
g
|
0.184
|
1
|
0.213
|
|
| Glycine |
g
|
0.027
|
1
|
0.031
|
|
| Proline |
g
|
0.026
|
1
|
0.030
|
|
| Serine |
g
|
0.044
|
1
|
0.051
|
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)
Pumpkin, cooked, boiled, drained, without salt
NDB No: 11423
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, mashed ——- 245 g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
93.69
|
0
|
229.540
|
|
| Energy |
kcal
|
20
|
0
|
49.000
|
|
| Energy |
kj
|
84
|
0
|
205.800
|
|
| Protein |
g
|
0.72
|
0
|
1.764
|
|
| Total lipid (fat) |
g
|
0.07
|
0
|
0.172
|
|
| Ash |
g
|
0.62
|
0
|
1.519
|
|
| Carbohydrate, by difference |
g
|
4.89
|
0
|
11.980
|
|
| Fiber, total dietary |
g
|
1.1
|
0
|
2.695
|
|
Pumpkin Minerals |
|||||
| Calcium, Ca |
mg
|
15
|
0
|
36.750
|
|
| Iron, Fe |
mg
|
0.57
|
0
|
1.396
|
|
| Magnesium, Mg |
mg
|
9
|
0
|
22.050
|
|
| Phosphorus, P |
mg
|
30
|
0
|
73.500
|
|
| Potassium, K |
mg
|
230
|
0
|
563.500
|
|
| Sodium, Na |
mg
|
1
|
0
|
2.450
|
|
| Zinc, Zn |
mg
|
0.23
|
0
|
0.564
|
|
| Copper, Cu |
mg
|
0.091
|
0
|
0.223
|
|
| Manganese, Mn |
mg
|
0.089
|
0
|
0.218
|
|
| Selenium, Se |
mcg
|
0.2
|
0
|
0.490
|
|
Pumpkin Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
4.7
|
0
|
11.515
|
|
| Thiamin |
mg
|
0.031
|
0
|
0.076
|
|
| Riboflavin |
mg
|
0.078
|
0
|
0.191
|
|
| Niacin |
mg
|
0.413
|
0
|
1.012
|
|
| Pantothenic acid |
mg
|
0.201
|
0
|
0.492
|
|
| Vitamin B-6 |
mg
|
0.044
|
0
|
0.108
|
|
| Folate, total |
mcg
|
9
|
0
|
22.050
|
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
|
| Folate, food |
mcg
|
9
|
0
|
22.050
|
|
| Folate, DFE |
mcg_DFE
|
9
|
0
|
22.050
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
|
| Vitamin A, IU |
IU
|
1082
|
0
|
2650.900
|
|
| Retinol |
mcg
|
0
|
0
|
0.000
|
|
| Vitamin A, RAE |
mcg_RAE
|
54
|
0
|
132.300
|
|
| Vitamin E |
mg_ATE
|
1.060
|
0
|
2.597
|
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
0.037
|
0
|
0.091
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
|
| 12:0 |
g
|
0.001
|
0
|
0.002
|
|
| 14:0 |
g
|
0.005
|
0
|
0.012
|
|
| 16:0 |
g
|
0.026
|
0
|
0.064
|
|
| 18:0 |
g
|
0.002
|
0
|
0.005
|
|
| Fatty acids, total monounsaturated |
g
|
0.009
|
0
|
0.022
|
|
| 16:1 undifferentiated |
g
|
0.005
|
0
|
0.012
|
|
| 18:1 undifferentiated |
g
|
0.005
|
0
|
0.012
|
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.004
|
0
|
0.010
|
|
| 18:2 undifferentiated |
g
|
0.002
|
0
|
0.005
|
|
| 18:3 undifferentiated |
g
|
0.002
|
0
|
0.005
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
|
Amino acids |
|||||
| Tryptophan |
g
|
0.009
|
0
|
0.022
|
|
| Threonine |
g
|
0.021
|
0
|
0.051
|
|
| Isoleucine |
g
|
0.023
|
0
|
0.056
|
|
| Leucine |
g
|
0.034
|
0
|
0.083
|
|
| Lysine |
g
|
0.039
|
0
|
0.096
|
|
| Methionine |
g
|
0.008
|
0
|
0.020
|
|
| Cystine |
g
|
0.002
|
0
|
0.005
|
|
| Phenylalanine |
g
|
0.023
|
0
|
0.056
|
|
| Tyrosine |
g
|
0.030
|
0
|
0.073
|
|
| Valine |
g
|
0.025
|
0
|
0.061
|
|
| Arginine |
g
|
0.039
|
0
|
0.096
|
|
| Histidine |
g
|
0.011
|
0
|
0.027
|
|
| Alanine |
g
|
0.020
|
0
|
0.049
|
|
| Aspartic acid |
g
|
0.074
|
0
|
0.181
|
|
| Glutamic acid |
g
|
0.133
|
0
|
0.326
|
|
| Glycine |
g
|
0.019
|
0
|
0.047
|
|
| Proline |
g
|
0.019
|
0
|
0.047
|
|
| Serine |
g
|
0.032
|
0
|
0.078
|
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)
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