Nutrients in 100 calories of Pumpkin

Raw Pumpkin (Cucurbita spp.).

Weight per 100 Calories

Pumpkin

385g

Raw Pumpkin has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

84%

100 kcal ▼

Macro Nutrients

Pumpkin

Energy100 kcal

3.45%

Raw Pumpkin has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.38 g

0.4%

Raw Pumpkin has 0.38461538461538 g of Fat per 100 calories, which is 0.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.63%

Raw Pumpkin has 0.2 g of Saturated Fat per 100 calories, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.72%

Raw Pumpkin has 0.011538461538462 g of Omega 3 per 100 calories, which is 0.72% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.008 g

0.045%

Raw Pumpkin has 0.0076923076923077 g of Omega 6 per 100 calories, which is 0.045% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pumpkin has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate25 g

19.2%

Raw Pumpkin has 25 g of Carbohydrate per 100 calories, which is 19.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars10.6 g

14.6%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Pumpkin has 10.615384615385 g of Sugars per 100 calories, which is 14.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber1.92 g

5.06%

Raw Pumpkin has 1.9230769230769 g of Fiber per 100 calories, which is 5.06% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.85 g

6.87%

Raw Pumpkin has 3.8461538461538 g of Protein per 100 calories, which is 6.87% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pumpkin

Vitamin A1638 μg

182%

RAE, retinol activity equivalents

Raw Pumpkin has 1638.4615384615 μg of Vitamin A per 100 calories, which is 182% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg

16%

Thiamine

Raw Pumpkin has 0.19230769230769 mg of Vitamin B1 per 100 calories, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.42 mg

32.5%

Riboflavin

Raw Pumpkin has 0.42307692307692 mg of Vitamin B2 per 100 calories, which is 32.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.3 mg

14.4%

Niacin, nicotinic acid, niacinamide

Raw Pumpkin has 2.3076923076923 mg of Vitamin B3 per 100 calories, which is 14.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.15 mg

23%

Pantothenic acid

Raw Pumpkin has 1.1461538461538 mg of Vitamin B5 per 100 calories, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

18%

Pyridoxine

Raw Pumpkin has 0.23461538461538 mg of Vitamin B6 per 100 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B961.5 μg

15.4%

Folates and Folic Acid

Raw Pumpkin has 61.538461538462 μg of Vitamin B9 per 100 calories, which is 15.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Pumpkin has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C34.6 mg

38.5%

Ascorbic acid

Raw Pumpkin has 34.615384615385 mg of Vitamin C per 100 calories, which is 38.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Pumpkin has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.08 mg

27%

Tocopherols and Tocotrienols

Raw Pumpkin has 4.0769230769231 mg of Vitamin E per 100 calories, which is 27% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.23 μg

3.53%

Phytomenadione or phylloquinone

Raw Pumpkin has 4.2307692307692 μg of Vitamin K per 100 calories, which is 3.53% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpkin

Calcium80.8 mg

8.08%

Raw Pumpkin has 80.769230769231 mg of Calcium per 100 calories, which is 8.08% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54.3%

Raw Pumpkin has 0.48846153846154 mg of Copper per 100 calories, which is 54.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.08 mg

38.5%

Raw Pumpkin has 3.0769230769231 mg of Iron per 100 calories, which is 38.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium46 mg

11%

Raw Pumpkin has 46.153846153846 mg of Magnesium per 100 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.48 mg

21%

Raw Pumpkin has 0.48076923076923 mg of Manganese per 100 calories, which is 21% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus169 mg

24%

Raw Pumpkin has 169.23076923077 mg of Phosphorus per 100 calories, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1308 mg

38.5%

Raw Pumpkin has 1307.6923076923 mg of Potassium per 100 calories, which is 38.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.15 μg

2.1%

Raw Pumpkin has 1.1538461538462 μg of Selenium per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.85 mg

0.26%

Raw Pumpkin has 3.8461538461538 mg of Sodium per 100 calories, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.23 mg

11%

Raw Pumpkin has 1.2307692307692 mg of Zinc per 100 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water352 g

9.52%

Raw Pumpkin has 352.30769230769 g of Water per 100 calories, which is 9.52% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Pumpkin:

100 calories of Pumpkin has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
This vegetable has some Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Pumpkin:

100 calories of Pumpkin is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Magnesium and Zinc.
While 100 calories of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 100 calories of Raw Pumpkin:

100 calories of Pumpkin has a good amount of Carbohydrate and Sugars.
It has some Fiber and Protein.
While 100 calories of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Pumpkin with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Pumpkin

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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