Know what’s on your plate
Pumpkin
Calories & nutrition facts
cooked, boiled, drained, with salt
Nutrition facts
Per 100 g% DV- Calories 18 kcal —
- Protein 0.7 g 1%
- Carbohydrate 3.2 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.1 g 4%
- Sugars 2.1 g —
- Sodium 237 mg 10%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 288 µg 32%
- Vitamin C 4.7 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.8 mg 5%
- Vitamin K 0.8 µg 1%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.41 mg 3%
- Pantothenic acid (B5) 0.2 mg 4%
- Vitamin B6 0.04 mg 3%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
- Choline 6.2 mg 1%
Minerals
- Calcium 15 mg 1%
- Iron 0.57 mg 3%
- Magnesium 9 mg 2%
- Phosphorus 30 mg 2%
- Potassium 230 mg 5%
- Zinc 0.23 mg 2%
- Copper 0.09 mg 10%
- Manganese 0.09 mg 4%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 18 | 0.7 g | 3.2 g | 0.1 g |
| 1 × cup, mashed | 245 g | 44 | 1.8 g | 7.9 g | 0.2 g |
| 2 × cup, mashed | 490 g | 88 | 3.5 g | 16 g | 0.3 g |
| ½ × cup, mashed | 122.5 g | 22 | 0.9 g | 3.9 g | 0.1 g |
| 3 × cup, mashed | 735 g | 132 | 5.3 g | 24 g | 0.5 g |
| 4 × cup, mashed | 980 g | 176 | 7.1 g | 32 g | 0.7 g |
Similar foods
- Canned pumpkincanned, with salt34 kcal / 100 g
- Pumpkin squashpeeled, seedless, cooked, drained, without oil, with salt17 kcal / 100 g
- Pumpkin leavescooked, boiled, drained, with salt21 kcal / 100 g
- Pumpkin flowersboiled, drained, with salt15 kcal / 100 g
- Kumi Kumi pumpkinflesh and skin, fresh, boiled, drained, no salt added23 kcal / 100 g
- Summer squashall varieties, cooked, boiled, drained, with salt20 kcal / 100 g
- Zucchini summer squashboiled, drained, with salt15 kcal / 100 g
- Winter squashall varieties, raw34 kcal / 100 g
- Calabash gourdcooked, boiled, drained, with salt13 kcal / 100 g
- Spaghetti winter squashcooked, boiled, drained, or baked, with salt27 kcal / 100 g
Questions about Pumpkin
How do you roast pumpkin so it turns tender and caramelised?
Cut it into roughly 3 cm wedges or cubes, remove the seeds, and toss with oil and salt. Roast at 200 °C for about 25–35 minutes, turning once, until browned at the edges and easily pierced with a knife.
Do you need to peel pumpkin before cooking it?
For roasting, you can leave the skin on if it is thin and tender; it helps the pieces hold their shape. Peel thick, tough-skinned pumpkin for soup, mash or purée, and scoop out the fibrous centre and seeds.
How do you make pumpkin soup without it tasting bland?
Roast the pumpkin first, then simmer it with softened onion, stock and a little ginger or garlic before blending. A squeeze of lemon or a spoonful of yoghurt at the end lifts the sweetness.
Can you eat pumpkin seeds, and how do you roast them?
Yes: rinse the seeds, remove the stringy pulp and dry them well. Toss with a little oil and salt, then roast at 160 °C for 15–20 minutes, stirring once, until crisp.
How should you store cut pumpkin?
Wrap cut pumpkin or seal it in a container and refrigerate it; use it within about five days. Freeze peeled cubes or cooked purée in portions for longer storage.
What dishes can you make with pumpkin besides soup?
Roast it for a side dish, mash it with butter, or use it in risotto, curry and savoury tarts. Pumpkin also works in sweet pies, cakes and spiced bread.
Can you use butternut squash instead of pumpkin?
Yes. Butternut squash works well in soups, curries and roasting, though its flesh is usually sweeter and less watery. Cut it to a similar size and cook until tender.
Is pumpkin a good source of vitamin A?
Yes. A 100 g portion provides 288 µg of vitamin A, making pumpkin a source of this vitamin.
Source: USDA FoodData Central 170526 · per 100 g · carbohydrate per EU label, fibre excluded
