Pumpkin leaves, raw
* 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 | 11 MG | 12% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 0.9 MG | 6% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 36 UG | 9% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 97 UG | 11% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 39 MG | 3% | |
| Iron, Fe | 2.2 MG | 12% | |
| Magnesium, Mg | 38 MG | 9% | |
| Phosphorus, P | 104 MG | 8% | |
| Potassium, K | 436 MG | 9% | |
| Sodium, Na | 11 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 (19 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
About Pumpkin leaves, raw
These vibrant green leaves, often overlooked in favor of the more familiar orange fruit, are a nutrient-dense edible part of the pumpkin plant. With just 19 calories per 100 grams, they offer a surprisingly high protein content of 3.2 grams, making them a valuable plant-based protein source. Their carbohydrate content is modest at 2.3 grams, with minimal fat (0.4 grams) and no fiber listed, though in practice they contain some dietary fiber that aids digestion. These leaves are rich in vitamins A and C, along with minerals like iron and calcium, supporting immune function, vision health, and bone strength.
In culinary use, these leaves are commonly featured in African, Asian, and Caribbean cuisines, where they're often sautéed, steamed, or added to soups and stews. In West African cooking, they're a key ingredient in dishes like edikaikong soup, simmered with meats and fish. They can also be blended into smoothies for a nutrient boost or used as a spinach substitute in recipes. When preparing them, it's best to remove tough stems and cook them thoroughly to enhance digestibility and flavor. Their slightly earthy, mild taste makes them versatile for both traditional and modern health-conscious recipes.
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