Know what’s on your plate
Canned pumpkin
Calories & nutrition facts
canned, with salt
Nutrition facts
Per 100 g% DV- Calories 34 kcal —
- Protein 1.1 g 2%
- Carbohydrate 5.2 g 2%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 1%
- Fibre 2.9 g 10%
- Sugars 3.3 g —
- Sodium 241 mg 10%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 778 µg 86%
- Vitamin C 4.2 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 7%
- Vitamin K 16 µg 13%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.37 mg 2%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.06 mg 3%
- Folate (B9) 12 µg 3%
- Vitamin B12 0 µg 0%
- Choline 9.8 mg 2%
Minerals
- Calcium 26 mg 2%
- Iron 1.4 mg 8%
- Magnesium 23 mg 5%
- Phosphorus 35 mg 3%
- Potassium 206 mg 4%
- Zinc 0.17 mg 2%
- Copper 0.11 mg 12%
- Manganese 0.15 mg 6%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 34 | 1.1 g | 5.2 g | 0.3 g |
| 1 × cup | 245 g | 83 | 2.7 g | 13 g | 0.7 g |
| 2 × cup | 490 g | 167 | 5.4 g | 25 g | 1.4 g |
| ½ × cup | 122.5 g | 42 | 1.3 g | 6.4 g | 0.3 g |
| 3 × cup | 735 g | 250 | 8.1 g | 38 g | 2.1 g |
| 4 × cup | 980 g | 333 | 11 g | 51 g | 2.7 g |
Similar foods
- Pumpkin squashpeeled, seedless, cooked, drained, with soy oil, with salt38 kcal / 100 g
- Pumpkincooked, boiled, drained, with salt18 kcal / 100 g
- Cabotian squash pumpkin creamwith salt98 kcal / 100 g
- Winter squashpumpkin, peeled, seedless, cooked, drained, without soy oil, with salt26 kcal / 100 g
- Canned potatoesdrained solids, no salt added60 kcal / 100 g
- Canned potatodrained solids, unsalted60 kcal / 100 g
- Candied pumpkin293 kcal / 100 g
- Roasted pumpkin and squash seed kernelswith salt added574 kcal / 100 g
- Carrotcanned, solids and liquid, unsalted23 kcal / 100 g
- Cabotian squash pumpkin soupwith salt40 kcal / 100 g
Questions about Canned pumpkin
Is canned pumpkin already cooked?
Yes. It is cooked and puréed, so you can stir it straight into soups, sauces, porridge or cake batter; heat it through if serving it hot.
Is canned pumpkin the same as pumpkin pie filling?
No. Plain canned pumpkin is unsweetened purée, while pie filling is usually sweetened and spiced. Check which one you have before adding sugar or spices to a recipe.
How do you stop canned pumpkin making a recipe watery?
For soup or a sauce, simmer the purée uncovered so excess moisture can evaporate. For baking, use the amount the recipe calls for; if the recipe uses fresh pumpkin, drain the purée in a fine sieve first.
What can you make with canned pumpkin?
Use it in pumpkin pie, pumpkin bread or muffins, or stir it into soup with onion, stock and warming spices. It also works in pasta sauce, risotto and porridge.
Can you use canned pumpkin instead of fresh pumpkin?
Usually, yes: use plain purée in place of cooked, mashed pumpkin in soups, baking and pie. Canned pumpkin is smooth and fairly moist, so drain it if a recipe needs a firmer mash.
How should you store opened canned pumpkin?
Transfer leftovers to a covered container and refrigerate promptly; use within three to four days. You can freeze it in small portions for about three months, then thaw it in the fridge.
Can you add canned pumpkin to porridge?
Yes. Stir a spoonful or two into hot porridge near the end of cooking, then add cinnamon, nutmeg or ginger. Plain purée is not sweetened, so add fruit or a little sweetener if you want.
Is canned pumpkin a source of vitamin A?
Yes. A 100 g portion provides 778 µg of vitamin A.
Source: USDA FoodData Central 170527 · per 100 g · carbohydrate per EU label, fibre excluded
