Pumpkin leaves, 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 | 1 MG | 1% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 0.9 MG | 5% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 25 UG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 80 UG | 9% | |
| Vitamin E (alpha-tocopherol) | 1.0 MG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 108 UG | 90% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 43 MG | 3% | |
| Iron, Fe | 3.2 MG | 18% | |
| Magnesium, Mg | 38 MG | 9% | |
| Phosphorus, P | 79 MG | 6% | |
| Potassium, K | 438 MG | 9% | |
| Sodium, Na | 244 MG | 11% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 15% | |
| Manganese, Mn | 0.4 MG | 15% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (21 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (2.7g per 100g).
- Rich source of Vitamin K (phylloquinone) (90% of Daily Value per 100g).
About Pumpkin leaves, cooked, boiled, drained, with salt
These vibrant green leaves, often overlooked in favor of the more familiar orange fruit, are a powerhouse of nutrition when cooked. With just 21 calories per 100 grams, they offer a nutrient-dense option for those seeking to add variety to their meals without excess energy intake. They provide a notable 2.7 grams of protein, making them a valuable plant-based protein source, alongside 3.4 grams of carbohydrates and a modest 0.2 grams of fat. Their standout feature is the 2.7 grams of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. Additionally, the sodium content—due to added salt during preparation—should be considered by those monitoring their intake.
In the kitchen, these leaves are versatile and can be incorporated into a range of dishes. They are commonly boiled and drained, a method that softens their texture and mellows any bitterness, making them ideal for soups, stews, or as a side dish. In many African and Asian cuisines, they are simmered with tomatoes, onions, and spices to create hearty, flavorful meals. Their slightly earthy taste pairs well with legumes, grains, and proteins, offering a nutritious boost to both traditional and modern recipes. For those looking to expand their culinary repertoire while reaping the benefits of leafy greens, these cooked leaves are a simple yet impactful choice.
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