Pumpkin leaves, cooked, boiled, drained, without 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% | |
| Choline, total | 21 MG | 4% | |
| 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 | 8 MG | 0% | |
| 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, without salt
Vibrant green and often overlooked, the leaves from the pumpkin plant offer a surprisingly nutritious addition to a balanced diet. These edible leaves, when cooked, boast a low-calorie profile yet are packed with essential vitamins and minerals. They are particularly rich in vitamin A, crucial for vision, immune function, and cell growth. The substantial fiber content aids in digestion and promotes a feeling of fullness, potentially assisting with weight management. Additionally, pumpkin leaves provide a decent amount of protein and carbohydrates, contributing to energy levels and overall bodily function.
Typically, these leaves are prepared much like spinach or other leafy greens. They can be boiled, steamed, or stir-fried. In many cuisines, they're incorporated into stews, soups, and sauces, often seasoned with garlic, onions, and chili peppers for added flavor. The mild, slightly earthy taste pairs well with various spices and protein sources, making them a versatile component of vegetarian and vegan meals. For those seeking to diversify their vegetable intake and boost their nutrient consumption, incorporating cooked pumpkin leaves is a simple yet effective strategy.
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