Nutrients in 100 grams of Pumpkin

Raw Pumpkin (Cucurbita spp.).

Macros Ratio

Protein Fat Carbs

13%

84%

100 g ▼

Macro Nutrients

Pumpkin

Energy26 kcal

0.9%

Raw Pumpkin has 26 kcal of Energy per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.1 g

0.1%

Raw Pumpkin has 0.1 g of Fat per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Protein1 g

1.8%

Raw Pumpkin has 1 g of Protein per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Carbohydrate6.5 g

Raw Pumpkin has 6.5 g of Carbohydrate per 100 grams, which is 5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.76 g

3.8%

Raw Pumpkin has 2.76 g of Sugars per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fiber0.5 g

1.3%

Raw Pumpkin has 0.5 g of Fiber per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Cholesterol0 mg

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

Saturated Fat0.052 g

0.16%

Raw Pumpkin has 0.052 g of Saturated Fat per 100 grams, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.003 g

0.19%

Raw Pumpkin has 0.003 g of Omega 3 per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.002 g

0.012%

Raw Pumpkin has 0.002 g of Omega 6 per 100 grams, which is 0.012% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Water92 g

2.48%

Raw Pumpkin has 91.6 g of Water per 100 grams, which is 2.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Pumpkin

Vitamin A426 μg

47.3%

Raw Pumpkin has 426 μg of Vitamin A per 100 grams, which is 47.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Thiamine0.05 mg

4.17%

Raw Pumpkin has 0.05 mg of Thiamine per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.11 mg

8.46%

Raw Pumpkin has 0.11 mg of Vitamin B2 per 100 grams, which is 8.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.6 mg

3.75%

Raw Pumpkin has 0.6 mg of Vitamin B3 per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B60.061 mg

4.7%

Raw Pumpkin has 0.061 mg of Vitamin B6 per 100 grams, which is 4.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B120 μg

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

Vitamin C9 mg

10%

Raw Pumpkin has 9 mg of Vitamin C per 100 grams, which is 10% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

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

Vitamin E1.06 mg

7.07%

Raw Pumpkin has 1.06 mg of Vitamin E per 100 grams, which is 7.07% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.1 μg

0.92%

Raw Pumpkin has 1.1 μg of Vitamin K per 100 grams, which is 0.92% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Folate16 μg

Raw Pumpkin has 16 μg of Folate per 100 grams, which is 4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Pumpkin

Calcium21 mg

2.1%

Raw Pumpkin has 21 mg of Calcium per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14%

Raw Pumpkin has 0.127 mg of Copper per 100 grams, which is 14% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Iron0.8 mg

10%

Raw Pumpkin has 0.8 mg of Iron per 100 grams, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium12 mg

2.86%

Raw Pumpkin has 12 mg of Magnesium per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.13 mg

5.43%

Raw Pumpkin has 0.125 mg of Manganese per 100 grams, which is 5.43% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Phosphorus44 mg

6.3%

Raw Pumpkin has 44 mg of Phosphorus per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium340 mg

10%

Raw Pumpkin has 340 mg of Potassium per 100 grams, which is 10% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.3 μg

0.55%

Raw Pumpkin has 0.3 μg of Selenium per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1 mg

0.067%

Raw Pumpkin has 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.32 mg

2.9%

Raw Pumpkin has 0.32 mg of Zinc per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Vitamins in 100 grams of Raw Pumpkin:
100 grams of Pumpkin is an excellent source of Vitamin A. It has a good amount of Vitamin B2, Vitamin C and Vitamin E. It also has some Thiamine, Vitamin B3, Vitamin B6 and Folate. While 100 grams of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Pumpkin:
100 grams of Pumpkin has a good amount of Copper, Iron and Potassium. It has some Magnesium, Manganese, Phosphorus and Zinc. While 100 grams of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macronutrients in 100 grams of Raw Pumpkin:
100 grams of Pumpkin has some Carbohydrate and Sugars. While 100 grams of product has trace amounts of Protein and Fiber, it has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Pumpkin with:

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

Food Info

Nutrients in 100 grams of Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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