Food Nutrient Profile - Boiled Pumpkin

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Nutrients in 100 grams of Boiled Pumpkin

Boiled and Drained Pumpkin.

Macros Ratio

Protein Fat Carbs
12%
3%
85%
100 g ▼

Macro Nutrients

Boiled Pumpkin
Energy20 kcal
0.69%
Boiled and Drained Pumpkin provides 20kcal of Energy per 100 grams, meeting 0.69% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.07 g
0.072%
Boiled and Drained Pumpkin provides 0.07g of Fat per 100 grams, meeting 0.072% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.037 g
0.12%
Boiled and Drained Pumpkin provides 0.037g of Saturated Fat per 100 grams, meeting 0.12% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.002 g
0.13%
Boiled and Drained Pumpkin provides 0.002g of Omega 3 per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.002 g
0.012%
Boiled and Drained Pumpkin provides 0.002g of Omega 6 per 100 grams, meeting 0.012% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Pumpkin provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate4.9 g
3.77%
Boiled and Drained Pumpkin provides 4.9g of Carbohydrate per 100 grams, meeting 3.77% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2.08 g
2.87%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Pumpkin provides 2.08g of Sugars per 100 grams, meeting 2.87% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber1.1 g
2.9%
Boiled and Drained Pumpkin provides 1.1g of Fiber per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.72 g
1.3%
Boiled and Drained Pumpkin provides 0.72g of Protein per 100 grams, meeting 1.3% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Pumpkin
Vitamin A288 μg
32%
RAE, retinol activity equivalents
Boiled and Drained Pumpkin provides 288μg of Vitamin A per 100 grams, meeting 32% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.031 mg
2.6%
Thiamine
Boiled and Drained Pumpkin provides 0.031mg of Vitamin B1 per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.078 mg
6%
Riboflavin
Boiled and Drained Pumpkin provides 0.078mg of Vitamin B2 per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.41 mg
2.6%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Pumpkin provides 0.41mg of Vitamin B3 per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.2 mg
4%
Pantothenic acid
Boiled and Drained Pumpkin provides 0.2mg of Vitamin B5 per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.044 mg
3.4%
Pyridoxine
Boiled and Drained Pumpkin provides 0.044mg of Vitamin B6 per 100 grams, meeting 3.4% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B99 μg
2.25%
Folates and Folic Acid
Boiled and Drained Pumpkin provides 9μg of Vitamin B9 per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Pumpkin provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C4.7 mg
5.22%
Ascorbic acid
Boiled and Drained Pumpkin provides 4.7mg of Vitamin C per 100 grams, meeting 5.22% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Pumpkin provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.8 mg
5.33%
Tocopherols and Tocotrienols
Boiled and Drained Pumpkin provides 0.8mg of Vitamin E per 100 grams, meeting 5.33% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0.8 μg
0.67%
Phytomenadione or phylloquinone
Boiled and Drained Pumpkin provides 0.8μg of Vitamin K per 100 grams, meeting 0.67% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Pumpkin
Calcium15 mg
1.5%
Boiled and Drained Pumpkin provides 15mg of Calcium per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.091 mg
10%
Boiled and Drained Pumpkin provides 0.091mg of Copper per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.57 mg
7.13%
Boiled and Drained Pumpkin provides 0.57mg of Iron per 100 grams, meeting 7.13% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium9 mg
2.14%
Boiled and Drained Pumpkin provides 9mg of Magnesium per 100 grams, meeting 2.14% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.089 mg
3.87%
Boiled and Drained Pumpkin provides 0.089mg of Manganese per 100 grams, meeting 3.87% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus30 mg
4.3%
Boiled and Drained Pumpkin provides 30mg of Phosphorus per 100 grams, meeting 4.3% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium230 mg
6.76%
Boiled and Drained Pumpkin provides 230mg of Potassium per 100 grams, meeting 6.76% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.2 μg
0.36%
Boiled and Drained Pumpkin provides 0.2μg of Selenium per 100 grams, meeting 0.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Boiled and Drained Pumpkin provides 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.23 mg
2.1%
Boiled and Drained Pumpkin provides 0.23mg of Zinc per 100 grams, meeting 2.1% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water94 g
2.53%
Boiled and Drained Pumpkin provides 94g of Water per 100 grams, meeting 2.53% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Pumpkin: Benefits and Values per 100g

Discover the nutritional value of boiled and drained pumpkin with this detailed breakdown of macro and micronutrients in 100g. Learn about the health benefits and make informed dietary choices.

Did you know that 100 grams of boiled pumpkin is a powerhouse of essential vitamins? It's an excellent source of Vitamin A, which is crucial for maintaining healthy vision, skin, and immune function.

In addition to Vitamin A, boiled pumpkin also contains a variety of B vitamins. You'll find some amounts of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), and Vitamin B6 (Pyridoxine). These B vitamins play vital roles in energy metabolism and brain function.

Moreover, boiled pumpkin provides a bit of Vitamin C, which is important for immune health and skin integrity, and Vitamin E, an antioxidant that helps protect your cells from damage.

While it has trace amounts of Vitamin B9 (Folate), it lacks Vitamin B12, Vitamin D, and Vitamin K.

When it comes to minerals, 100 grams of boiled pumpkin offers a good amount of Copper and Iron. Copper is essential for forming red blood cells and maintaining healthy bones and nerves, while iron is crucial for oxygen transport in the blood.

You'll also get some Manganese, Phosphorus, and Potassium. Manganese supports bone health and metabolism, phosphorus is vital for energy production and bone health, and potassium helps regulate fluid balance and muscle contractions.

Though it contains trace amounts of Calcium, Magnesium, and Zinc, it doesn't have any Selenium or Sodium.

In terms of macronutrients, 100 grams of boiled pumpkin provides some Carbohydrates, Sugars, and Fiber. Carbohydrates are the body's primary energy source, sugars provide quick energy, and fiber aids in digestion and helps maintain a healthy gut.

While it has trace amounts of Protein, it contains no Fat, Saturated Fat, Omega-3, or Omega-6 fatty acids.

Boiled pumpkin is a nutrient-dense food that can be a valuable addition to a whole-food, plant-based diet. Its rich vitamin and mineral profile, coupled with its low calorie content, makes it an excellent choice for those looking to boost their nutrient intake while maintaining a healthy weight.

Frequently Asked Questions about Boiled Pumpkin

What are the health benefits of Boiled Pumpkin?

Boiled pumpkin is a nutrient-dense food that is rich in vitamins A, C, and E, as well as minerals like potassium and magnesium. It is also a good source of fiber, which can aid in digestion and promote a healthy gut. Additionally, the antioxidants found in pumpkin may help reduce inflammation and support overall immune function. Incorporating boiled pumpkin into your diet can be a delicious and nutritious way to support your health.

Are there any potential risks or side effects of consuming Boiled Pumpkin?

Boiled pumpkin is a nutritious and healthy food choice. It is rich in vitamins, minerals, and antioxidants. However, consuming it in excess may lead to digestive issues such as bloating or gas due to its high fiber content. It is always best to enjoy a variety of foods in moderation as part of a balanced diet to avoid any potential risks or side effects.

Can I lose weight by eating more Boiled Pumpkin?

Boiled pumpkin can be a healthy addition to a weight loss diet due to its low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to consider your overall diet and exercise routine in addition to incorporating boiled pumpkin.

Can I gain more muscles by eating more Boiled Pumpkin if I train consistently?

Boiled pumpkin can be a good source of vitamins and minerals, but to gain muscle mass, it's important to consume a variety of protein-rich plant foods such as legumes, tofu, tempeh, and seitan. Additionally, strength training exercises are essential for building muscle. It's recommended to follow a well-balanced vegan diet that includes a variety of nutrient-dense foods along with a consistent training routine to support muscle growth.

Can I eat Boiled Pumpkin if I have diabetes?

Yes, boiled pumpkin can be a good choice for individuals with diabetes as it is low in carbohydrates and has a low glycemic index. It is also a good source of fiber, vitamins, and minerals. Just be mindful of portion sizes and avoid adding high-sugar toppings or sauces.

Can I consume Boiled Pumpkin if I am on a Keto diet?

Yes, boiled pumpkin can be consumed on a Keto diet in moderation. Pumpkin is low in carbs and calories, making it a suitable option for those following a Keto diet. Just be mindful of portion sizes to ensure you stay within your daily carb limit.

Can I eat Boiled Pumpkin if I am on a low fat diet?

Yes, boiled pumpkin is a great option for a low-fat diet as it is naturally low in fat and calories. It is also high in fiber, vitamins, and minerals, making it a nutritious choice for a balanced diet. Just be mindful of any added fats or oils during the cooking process.

What is the environmental impact of producing Boiled Pumpkin?

The environmental impact of producing boiled pumpkin is relatively low compared to animal products. Pumpkins require less water, land, and resources to grow compared to raising livestock for meat. However, it's important to consider factors such as transportation, packaging, and waste management in order to minimize the overall environmental impact of food production.




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