Pumpkin, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4.7 MG | 5% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 3% | |
| Folate, total | 9 UG | 2% | |
| Choline, total | 6.2 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 288 UG | 32% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.8 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 15 MG | 1% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 9 MG | 2% | |
| Phosphorus, P | 30 MG | 2% | |
| Potassium, K | 230 MG | 5% | |
| Sodium, Na | 237 MG | 10% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 10% | |
| Manganese, Mn | 0.1 MG | 4% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (18 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Vitamin A, RAE (32% DV).
About Pumpkin, cooked, boiled, drained, with salt
This vibrant orange vegetable is a staple in many autumn dishes and is often celebrated for its versatility and nutritional value. When cooked and prepared simply by boiling and draining, it offers a low-calorie option that's rich in essential nutrients. With only 18 calories per 100 grams, it's an excellent choice for those looking to manage their weight while still enjoying a satisfying and flavorful ingredient. Its carbohydrate content is moderate at 4.3 grams, providing a gentle energy boost, while its 0.7 grams of protein and 0.1 grams of fat make it a light yet nourishing addition to meals. The 1.1 grams of dietary fiber it contains can support digestive health and promote a feeling of fullness.
In the kitchen, this vegetable shines in both savory and sweet preparations. It’s commonly used in soups, stews, and curries, where its natural sweetness and creamy texture enhance the dish. It can also be mashed or pureed as a side dish, often paired with herbs and spices like cinnamon, nutmeg, or sage. For those with a sweet tooth, it’s a key ingredient in pies, breads, and muffins, offering a nutrient-dense alternative to other high-calorie desserts. Its adaptability makes it a favorite among home cooks and professional chefs alike, whether roasted, steamed, or blended into smoothies. With its impressive nutrient profile and culinary flexibility, this vegetable is a valuable addition to a balanced diet.
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